Expeditions:

Skill:

• Max Muscle Ups in 10 Minutes

Workout:

3 Rounds for time of:

• 10 Tire Flips
• 8 Handstand Push Ups
• 6 C2B Pull Ups
• 4 Toe to Bars
• 2 Rope Climbs
• 100m Sprint

Post time to complete to comments.

Expeditions:

• Back Squat 5-5-5-3-3-3

Post loads attempted to comments.  First work set should be ~75-80% of 1RM.

Expeditions:

Strength:

• Good Mornings 5×8-10

Workout:

Three Rounds for time of:

• 10 Push Press @ 95/65 lbs
• 10 Box Jumps @ 24/20″
• 10 Knee to Elbows

Rest 2 minutes after finishing the triplet, then run 1 mile.  Post time to complete to comments.

Rest Day

Expeditions:

10 Rounds of:

• 10 Back Extensions
• 10 Jumping Pull Ups
• 10 Push Ups
• 10 Pistols (sub: 20 split squats)

Not for time, focus on making every rep full range of motion and of top quality.

Expeditions:

5 Rounds for time of:

• 12 GHD Sit Ups
• 12 Wall Balls @ 20/14 lbs

Post time to complete to comments.

Expeditions:

10 Rounds of:

• Hang from pull up bar for as long as possible
• Rest to recovery