1: 10 rounds – Every 90 seconds, perform:
-1x 100m sprint
*Start the first round at about 50% and increase the intensity each round. The last 5 rounds should be done at threshold pace.
2: Deadlift (deload week): Warm up then:
-50% x 5 reps
-60% x 5 reps
-70% x 5 reps
*If you have a true 1 RM, take percentages off 90% of that number.
Work Capacity: Complete as many reps as possible in 12 minutes of:
-Max rep unbroken muscle up
*Do not game the muscle ups for this workout and only come off the rings once you hit muscle failure.
Core: Complete 5 rounds of:
-5x front rack Sotts press (Work up to a max for the day)
-Rest as needed