Workout of the Day
A.
For time:
15 Muscle-Ups
If you’re not performing these unbroken, work on determining your best strategy of sets and reps to get these done as quickly as possible.
B.
At competition pace:
21 Thrusters (115/75 lbs)
12 Rope Climbs (15′)
Focus on your pacing and aggressively returning to the rope between ascents.
C.
For time:
Run 1 Mile (on True Form if possible)
25 Overhead Squats (135/95 lbs)
25 GHD Sit-Ups
100 Double-Unders
25 Sumo Deadlift High Pulls (135/95 lbs)
25 Box Jump-Overs
Use this session as your opportunity to visualize your performance and feel how you’re going to approach each portion – how you will breathe, where you will take strategic breaks, etc…. I don’t care about your time, I only care that you learn from it.