Fri Sep 18

Train
For Time (20 Min Cap):
30 Bar-Facing Burpees
30 Deadlifts @ 185/135
10 Bar Muscle-ups
24 Bar-Facing Burpees
24 Front Squats @ 185/135
8 Bar Muscle-ups
18 Bar-Facing Burpees
18 Squat Cleans @ 185/135
6 Bar Muscle-ups

Move
Sub Bar Muscle-ups for Pull-ups
Barbells For Dumbbells
Burpees on the spot

Warm-up
2 Min Cardio
2 Sets:
10 PVC Pass Throughs
5 PVC Overhead Squats

Strength
Tempo Back Squats @ 31X1
3 x 4 @ 60-65%

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Stimulus
Strength: each working set has a 3s descent, 1s pause in the bottom, eXplosive ascent, 1s pause at the top. At these percentages, you should have no problem maintaining midline stability and balance while challenging the depth

Train/Move: three rounds with descending reps and variations in barbell work. Burpees should be steady, deadlifts in sets of 5-10 reps and short breaks, pull-ups in 2-3 sets max. You get 20 minutes and you should be able to go faster with each round, maximum amount of time spent on 30-30-10 should be 8 minutes