Warm up: 3 rounds
250m stiff legged row
10 hollow body rocks
5 bar kip swings
3 C2B Pull-ups>>>jumping c2b from box
5 box jumps
Workout 1: EMOM 10 (ALT)
5 Deadlift, 75% of 1rm
5 Shoulder press, increase weight from the last cycle
Workout 2: 7 rounds for time
5 Bar muscle ups>>> ring muscle up transitions>>regular pull ups>>10 ring rows>>negatives
10 Burpee box jump overs, 24/20
RPE 7
Workout 3: 5 rounds for quality
:20 Hollow Hold into
20 Alternating Bicycles