A) 4 Rounds:

150m Row
10m Bear Crawl
5 Wall Balls

B) 2 Rounds with an empty bar:

4 Close Grip Push-Ups
8 Front Squats, with an empty bar
8 Deadlifts, with an empty bar.



2 sets x 8 reps

Note: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.


4 Rounds For Time:

12 Thrusters, 75#/55#
9 Burpees
3 Muscle-Ups

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 90 seconds. Scale repetitions as needed. Scale movement to 6/4 Strict Pull-Ups + 6/4 Strict Ring Dips, or 6 Ring Rows + 6 Push-Ups.

Thruster: you should be able to complete each round unbroken. Select load as needed.

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