3 rounds not for time:
10/5 calories on the Assault Bike
10 Hip extensions on GHD (weighted if possible)
5 Muscle-up rows in rings (do 10 ring push-ups if not able to do muscle-ups)
After each round of the warm-up, spend one to two minutes working on squat mobility.
Workout of the Day
In two minutes, row 16/10 calories, then AMRAP muscle-ups in remaining time.
Rest 2 minutes
In two minutes, complete 12 deadlifts (225/153), then AMRAP wall-balls (30/20) in remaining time.
Post your scores to.