Banded Sumo Deadlift
10×3 Reps @65% of 1RM
*Place a band over the bar then step on it. Work on speed and quick extension at the top.
**Try to go on the minute.
For Time:
11 Cal Bike
3-6-9-12-15 Muscle Ups
*18:00 Time Cap, bike then muscle up then bike again then muscle up and so on so forth.
**Scaling options: Bar muscle ups and/or lower the volume to go unbroken at least for the first 3 sets. Sub Strict Pull Ups and Strict Ring Dips using a band, or double the reps and do C2B Pull Ups if you need to work on kipping proficiency if you already have the strict strength.