WARM UP
1) Mobility / Down & Backs
2) Barbell Warm-up
3) Accessory: Spend 5 minutes on Pull-up progression before moving into bar work.
5×5 Active Shoulders + 5 Arch to Hollow + 5 Hand Release + 5 Pull-in & Push away + 5 Strict Pull-ups
BARBELL
Back Squat, 15 @ 85%
BODY-WEIGHT ONLY
3 RFT / 15 cap
50 Lunges
100 Single-unders | RX+ Double-unders
15 Burpees | RX+ Strict Burpees
WOD
For time / 18 cap / Granite Games 2018 Online Qualifier Workout #5
2 Rounds:
6 C2B | RX+ 6 Ring Muscle Ups
12 Deadlifts 255/155
18 Box Jump Overs 24/20
2 Rounds:
4 C2B | RX+ 4 Ring Muscle Ups
8 Deadlifts 315/205
12 Box Jump Overs 24/20
2 Rounds:
2 C2B | RX+ 2 Ring Muscle Ups
4 Deadlifts 365/235
8 Box Jump Overs 24/20
KICKER
2 mins – Max Cals Bike