For Time
WARMUP
– 2 Rounds:
30” Plate Skip
8 Pushups + Knee to Elbows
8 Romanian Deadlifts @20/15kg
8 Scapular Pullups
8 Bar Kip
WOD PREP
– Deadlift Warmup
10 reps @20/15kg (focus postura)
rest
8 reps @light
rest
6 reps @medium
rest
6 reps @medium/heavy
rest
4 reps @wod weight
– Bar Muscleup Review
5 Big Bar Kip
rest
3-5 Kip/Jump Pullups
rest
3-5 Kip/Jump C2B
rest
1-2 Kip Bar Muscleups (o ripeto progressione precedente)
WOD
– Every 6′ x 3 Rounds:
300m Run
12 Burpees Over the Bar
9 Deadlifts @110/80kg or 70%1RM
6 Bar Muscleups
RX GOAL: < 3'30'' each round