Hate It Before You Played It

SKILL – Muscle Ups

STRENGTH – Deadlift 3-3-3-3

Accumulate 1:00 of plank between sets

METCON –

6 Rounds (2:00 work/1:00 rest)

Sprint 100 meters

15 Air Squats

As many weighted step ups as possible in remaining time.  Hold kettlebells or dumbbells.

Three levels:

Weight at your side – RX-

Weight in goblet or rack position – RX

Weight overhead – RX+