Lifestyle & Performance
For time (30 min CAP, Individual)
10 Bar Muscle-ups (or 20 Pull-ups & 20 Push-ups)
10 Deadlifts (100/70kg) or use x2 KB’s
1000m Row
8 Bar Muscle-ups (or 16 Pull-ups & 16 Push-ups)
8 Deadlifts (100/70kg) or use x2 KB’s
800m Row
6 Bar Muscle-ups (or 12 Pull-ups & 12 Push-ups)
6 Deadlifts (100/70kg) or use x2 KB’s
600m Row
4 Bar Muscle-ups (or 8 Pull-ups & 8 Push-ups)
4 Deadlifts (100/70kg) or use x2 KB’s
400m Row
2 Bar Muscle-ups (or 4 Pull-ups & 4 Push-ups)
2 Deadlifts (100/70kg) or use x2 KB’s
200m Row
For time (30 min CAP, Partner share work)
21 Bar Muscle-ups (or 30 Pull-ups & 30 Push-ups)
21 Deadlifts (100/70kg) or use x2 KB’s
1000m Row
18 Bar Muscle-ups (or 16 Pull-ups & 16 Push-ups)
18 Deadlifts (100/70kg) or use x2 KB’s
800m Row
15 Bar Muscle-ups (or 12 Pull-ups & 12 Push-ups)
15 Deadlifts (100/70kg) or use x2 KB’s
600m Row
9 Bar Muscle-ups (or 8 Pull-ups & 8 Push-ups)
9 Deadlifts (100/70kg) or use x2 KB’s
400m Row
6 Bar Muscle-ups (or 4 Pull-ups & 4 Push-ups)
6 Deadlifts (100/70kg) or use x2 KB’s
200m Row
On own when done WOD
3-5 sets of
10 V-ups
30s Superman hold
10 Toe Touches
30s Plank