Warm-up 2 Rounds of
200m Row
5 Inchworm
3 Candlestick Roll
10 Bar Kip Swings
then
2 Rounds of
8 Single Leg RDL per side
5 Chest 2 Bar Pull-ups
3 Burpee Box Jumps
Back Squat 5×7 Every 2 Minutes
Intent: Complete 7 reps of back squats every 2 minutes for 5 rounds. Start at a moderate to heavy weight (65-70% of your 1 rep max) and work up with each set as tolerated.
Tabata L-sit
Intent: A tabata is :20 work / :10 rest x 8 rounds. Use benches, chairs, boxes or parallettes for your L-sit. Modify by tucking one or both knees, or by reversing the tabata and working :10, resting :20.
Workout 4 Rounds for time:
6 Muscle-ups
12 Deadlifts (245/185)
24 Box Jumps
RPE 7: Short of breath, can only speak in short sentences
Intent: This is a classic triplet. Use a heavy barbell (heavier than you used for Diane last week) and break the deadlifts into small sets. This is a high volume of box jumps, we suggest stepping them down. Muscle-ups may be modified with low ring transitions or 2 pull-ups (banded/ring rows) + 2 ring dips (banded/parallette/bench) per muscle-up.