5 Minute AMRAP
10 Cat/Cow
15 Banded side steps each way
5 Per Side Bird Dog
10 Empty Barbell Deadlift
Deadlift:
Every 3:00 x 5 sets
10-10-10-10-10
Dead stop deadlifts, maintaining a perfectly active and straight back on each lift. You won’t be resetting between, but you will lower it down - stop - then initiate again.
If your back starts to round or the form is compromised you will be asked to go down in weight.
For time, partitioned any way:
40 Muscle-Ups
80-cal. row (-or- 1400m run)
120 wall-ball shots (20-lb. ball to 10 ft/ 14-lb. ball to 9ft)
Time cap: 20 min.
tie break is 80 cals and 120 wall balls, if you want to try muscle ups... do it!