Warm-Up

3 Rounds
10 Shoulder activators
10 Banded good mornings
3 x 10 second hollow-body hold w/5 seconds rest

 

WOD:

For Time:
10 Burpee Muscle Up (Ring)
100 Deadlifts (135/95)
**Every break in the deadlifts, run an 600.
10 Burpee Muscle Up (Ring)

Scale
10 Burpee pull-ups
70 Deadlifts (135/95)
**Every break in the deadlifts, run an 600.
10 Burpee pull-ups

 

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