10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Swing, 70/53 lbs
Bar Muscle-up
Goal: Sub 15 minutes

We have a for-time workout on deck for today that is going to be a fun and challenging one to get after. The kettlebell swing is intended to be done at a heavier load. This should be challenging but you should be able to move well for the entire workout and get each set done unbroken. The bar muscle-up accumulates to be a fair amount of volume so adjust volume as needed or do a variety of different pulling movements while keeping the volume what it is.

Shoulder Maintenance
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
10 Scap Pull-ups
15 Band Face Pulls
Lateral Raise Hold, pick load, 20 secs

Today has a mix of familiar movements for us if you’ve been with us for a while. Reasonable rep ranges which should allow you to do each exercise unbroken. The lateral raise hold can be done with plates or light dumbbells. If this still feels easy, where you were looking to target between your shoulder blades try doing it from a hinge position.