Warm-up: 0:00-15:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Movement Prep/Activation and Increasing Heart Rate

Front Squat Skill Transfer Exercises
-Then-
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
-Then-
10 Kip to Swing
5 Box Dip
-Then-
Warm up to workout weights w/1 Bar Muscle Up after each weight increase.

Workout Prep
1 set (at workout pace):
2 Synchro Dumbbell Front Squat (at workout weight)
2 Dumbbell Deadlift (at workout weight)
2 Bar Muscle Up

Metcon: 17:00-39:00

Partner Workout
AMRAP 2 Minutes
12 Synchro Dumbbell Front Squats (2×50/35)
24 Dumbbell Deadlifts (2×50/35) (split as needed)
Max Reps Bar Muscle Ups (1 person working at a time)
-Rest 1 minute b/t sets-

*Complete sets until you accumulate 75 Bar Muscle Ups combined
*Max of 7 sets

Individual version:
AMRAP 2 Minutes
12 Dumbbell Front Squats (2×50/35)
12 Dumbbell Deadlifts (2×50/35)
Max Reps Bar Muscle Ups
-Rest 1 minute b/t sets-

Strength: 42:00-60:00

*Do a set every 3 minutes

5 Dumbbell Bench Press @5/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

5 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups

5 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @9/10 RPE
3 Strict Pull Ups

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Band Wrist Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for Lats