Run 200 meters, then
3 Rounds not for time:
5 Strict burpees
5 Muscle-up rows (Ring rows if you aren’t doing MU’s)
5 Narrow grip overhead squats with empty barbell
Workout of the Day
25-20-15-10-5 Push Presses (115/73)
Rest 3 minutes
25-20-15-10-5 Back squats (115/73)
These workouts are meant to be relatively fast. The push press/back squat weight should NOT be remotely heavy. If you can’t do muscle-ups, you will do 10-8-6-4-2 ring pull-ups.
Post your scores to.