July 6, 2017
Conditioning:
800m Run
8 Muscle ups
600m Run
6 Muscle ups
400m Run
4 Muscle ups
200m Run
2 Muscle ups
*Complete 1 Shuttle Sprint (25-50-75-100ft) every break on the Muscle ups.
Accessory:
3 Rounds: (NFT)
12 Stiff Legged KB Deadlifts
1 Rope Climb (20′)
Max Effort Plate Pinch Hold (35-45/25-35)
