GROUP WARMUP
2 sets –
10 foam roll wall slides
5 beat swings
5 pull-ups/muscle ups
5 empty barbell hinge
3 Burpees

METCON TEST
Every 3 minutes:
3 Bar Muscle-ups (RX+)/Chest to bar Pull-ups(RX)/Pull-ups (Intermediate)
3 Deadlifts RX+ 185/125; RX 155/105; Intermediate 135/95 Masters 55+135/95
3 Lateral Burpee over Bar
*increase 3 reps for each movement every 3 minutes (so set 2 is 6-6-6;

set 3 is 9-9-9, set 4 is 12-12-12 and so on…until reps cannot be achieve in current 3-minute interval*

ALTERNATE
Every 3 minutes until reps cannot be complete of:
3 Ring rows
3 Deadlifts
3 Burpees
*increase by 3 reps for each movement every 3 minutes* same scheme as

above. 

MOBILITY
2:00 Pigeon stretch each side
2:00 Box stretch

HAPPY BIRTHDAY TORI RICH!