WARM-UP
AMRAP 8
5 Scap Pull-Ups
5 Kip Swings
5/5 KB Russian Swings
5/5 KB Bent Over Row
Mini band activation
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep TNG Deadlift
BENCHMARK WOD
“GET A GRIP”
FOR TIME
6-9-12-15
Deadlift (315/225)|(225/155)
15-12-9-6
Bar Muscle-Up
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Ups
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