Today's Workout:
A. 3 sets not for time, of:
Bar Muscle-ups x 4-8 reps
Overhead Kettlebell Walking Lunges x 20 steps
B. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%
Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.
C. In pairs, complete the following for time:
100 Cals on Rower (while partner holds top of the Deadlift)
75 Wall Ball Shots (30/20 lbs to 10 feet - ball may not touch ground until all 75 reps are completed)
50 Deadlifts (275/185 lbs - while partner hangs from pull-up bar)
25 Synchronized Burpees over the Bar
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