8-10am: Open Gym

Teams of 2 – for time:
50 Deadlifts, 315/225 lbs
50 Ring Muscle-ups
50 Bench Press, 185/125 lbs
*RMU Subs: Bar MU, C2B Pull-ups, Pull-ups

Complete in teams of 2. Complete the work in any order you like.
Goal: Sub 18 mins

Post Work
3 rounds for quality of:
7 L/7 R Single Arm Dumbbell Rows, pick load
7 L/7 R Single Arm Dumbbell Press, pick load
Side Plank, L 10 secs/R 10 secs

OR…

10 rounds, each round for time, of:
15/12 Bike Calories
Rest 1:1 between each round.

Post Work
1 Round For Quality:
:30 sec Downward Dog
1 min per side Spiderman
:30 sec Downward Dog
1 min per side Pigeon Stretch