Warm-Up:

• 150m Run, 10 PVC Good Mornings, 20 PVC Lunge + Twist, :30 Boat Pose
• 150m Run, 10 Air Squats, 20 PVC Pass-throughs, :30 Overhead Squats
• 150m Run, 10 Super People, 20 Single Leg KB RDLs, :30 Thrusters
• Rehearsal:
  • Bar Muscle-Up Prep, 5 KB DL, 5 Thurster, 5 OHS, 5 Sit-Ups

Workout:

For Time:

100 Kettlebell Deadlift <aim for large sets>

Rest 2 minutes

75 Thrusters (45/35) <sets of at least 15>

Rest 2 minutes

50 Overhead Squats (45/35) <keep it moving>

Rest 2 minutes

50 Sit-Ups

Rest 2 minutes

25 Jumping Bar Muscle-Ups <find your appropriate modification. aim for sets of ~5>

Rest 2 minutes

Run 500m

At-Home Version:

100 KB/DL Deadlift / 75 Thrusters (PVC or Single KB/DB Thrusters) / 50 Overhead Squats (PVC OHS – controlled tempo) / 50 Sit-Ups / 500m Run