11/4/22 - Friday

A1) Deadlift 5x3

*All sets in the 80-90% range of your 1RM

*Go for max reps on on 5th set

A2) Ring/Bar Muscle Up 5x 3-5 or Progressions (banded/jumping) or Pullup Progressions

B) 3 Rounds For Time:

400m Run

21 Hang Power Snatch

12 Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75 and Chest to Bar Pullups

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows