5 sets:
AMRAP 3:
3 bar muscle-ups
5 double DB deadlifts (35/50 lb)
7 box jump-overs (20/24 in)
– Rest 1:00 between sets.

TIMECAP: 19:00

DYNAMIC WARM-UP | 7:00
AMRAP 3:
10 box step downs (5/side)
10 scap shrugs
5 wide stance inchworm push-ups

AMRAP 4:
10 box jumps
10 kip swings
5 close stance inchworm push-ups

BAR MUSCLE-UP PROGRESSION | 7:00
Kip swings
3 kip swings + 3 kips
Kipping pull-up
Chest-to-bar pull-up
Climbing pull-up drill
Bar muscle-up

DB DEADLIFT REVIEW | 4:00

1 set:
5 deadlifts

CORE WORK | 8:00
For total time:
50 sit-ups
– Rest 1:00
50 sit-ups

Advanced athlete option: 50 GHD sit-ups

COOLDOWN STRETCH | 4:00
2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch