Strength/Skill Work: Spend 10 minutes working on muscle-up progressions. Have your muscle ups? Take three attempts to see how many you can string consecutively.
Time Trial: Before, during or after your skill work with muscle-ups complete a 500m row time trial.
With a continuously running clock complete max reps in one minute at each of the following stations:
Deadlifts (~70% 5RM not to exceed 275/165lbs. Please note your 5RM should be ~395/225 to complete this Rx’d)
Work with a partner so they can count your reps during the minute and enable you to not lose time recording numbers while transitioning.