Workout of the Day – Nov. 11th

5 sets of:

9/9/6/6/3 Deadflits @ RPE 6-7.5
8–10 DB Z-Press @ RPE 7

*Rest 1:00 in between sets.

EMOM x 16:

1. 12/9 Cal Echo Bike
2. 15 Box Jump Overs @ 24”/20”
3. 15 DB Push Press @ 50s/35s
4. 5 Bar Muscle-ups / 10-15 C2B Pull-ups

*score total reps completed of Bar Muscle-ups or C2B Pull-ups

F: 6 Pull-ups or 12 Jumping Pull-ups / :40 sec of bike
P: As Written
M: 3 Bar Muscle-ups & 40s/25s
E: 10 Bar Muscle-ups