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Warm Up

3 Steady Rounds: :30 Walk w/ 45/25lb plate overhead, 10 Pause Squats w/ plate, 10 Perfect Push Ups

We want solid overhead positions with the plate overhead. No bent elbows, and no broken midlines/excessive leaning backward. If a plate is too narrow, a barbell will suffice. We want you walking to add an element of stability with an object away from your center of gravity. Elevate hands as needed for push ups – this is the warm up so no ugly reps.

Mobility Recommendation: T-Spine or Lat Smash, 2:00 total or :60/side


Pause Overhead Squat: 3-3-3-3-3

Overhead stability and mobility is what we are looking to “test” here. The pause should be a full 3-count in the bottom of the squat.


For Time: 25 Overhead Squats (75/55), 6 Muscle Ups, 20 Overhead Squats, 5 Muscle Ups, 15 Overhead Squats, 4 Muscle Ups

High skill workout will demand scaling for most. The overhead squats for today’s workout are high rep, so ensure the weight is appropriate to allow very big sets. For the muscle ups, consider transition drills for today’s workout rather than burpee pull ups. Skill acquisition can occur even if you are unable to perform full muscle ups by practicing transition drills. For each round of muscle ups keep yourself to no more than 3 sets (ideally 2 or less) per round.



Team Workout