For time:

3 rounds of:

10 Deadlifts, 225/155 lbs

5 Bar Muscle-ups

— then —

Rest 2 mins

— then —

2 rounds of:

20 Hang Power Cleans, 135/95 lbs

10 Chest-to-bar Pull-ups

— then —

Rest 2 mins

— then —

60 Shoulder-to-Overheads, 95/65 lbs

30 Pull-ups

TARGET SCORE
Target time each set:
Set 1: 2-3 minutes
Set 2: 2:30-3:30
Set 3: 3-4 minutes
Time cap each set: 5 minutes

STIMULUS and GOALS
Stimulus is moderate push pace effort with consistent sets on the barbell. Athletes should break early and often to avoid potential early burnout. Use the clock to control time spent during breaks (10-15 seconds). Workout dwindles down from rounds to a chipper while volume steadily increases. Athletes need to be cautious on the selected weight/skill chosen to finish near the target time. We are only using 1 bar today so ensure athletes strip weight, move it aside, and are all set before the 2 minute rest is up.

Grip and shoulders are going to be under constant duress during these 3 couplets. Be aggressive but also be smart early on so intensity can be kept across all 3 workouts.

3 rounds for quality of:

10 Seated Banded Lat Pull Downs

7 L/7 R Single Arm Elevated Push-ups

6x [ 1 Tall Box Jump + 1 Box Jump ]

1 Tall Box Jump + 1 Box Jump- line up boxes in a line and jump up and over, moving forward