10 rounds for time of:

Run, 200 m

3 Bar Muscle-ups

Target time: sub 12 minutes
Time cap: 15 minutes

Stimulus is moderate, steady intensity across all rounds. Athletes should aim to utilize the run to actively recover their upper-body/grip as much as possible so that purposeful (and potentially unbroken) attempts can be made when moving to the bar.

No reason to stop or slow down. Depends on your ability to stay mentally tough through the 10 rounds. Use the clock to keep round times consistent, and challenge advanced athletes to keep rounds between 60-75 seconds.

4 rounds for quality of:

10 L/10 R Dumbbell Bulgarian Split Squats, pick load

10 Toes Elevated Dumbbell Romanian Deadlifts, pick load

7 L/7 R Cossack Squats

* Rest 2 mins

Dumbbell Bulgarian Split Squats- moderate weight – maintain quality
Toes Elevated Dumbbell Romanian Deadlifts- moderate weight – maintain quality