Run 400 meters, then 3 rounds not for time:
10 PVC shoulder dislocates
8 muscle-up rows
6 Goblet mobility squats
2 minutes on each arm performing a kneeling bully stretch
Workout of the Day
100 double-unders, then
squat cleans (205/143)
cash out with 100 double-unders
If you can’t do double-unders, you will do 25 burpees instead. If you can’t do muscle-ups, you will do 16-14-12-10-8 ring dips instead OR pick a rep scheme that better suits your ability to ring dip. If you cannot ring dip, you will the same rep scheme but with hand release push-ups. The squat cleans need to be heavy, but also need to be something you can get through. There should be no real potential for failure. This workout is capped at 20 minutes.
Post your scores to.