Bar Muscle -Ups!

Weightlifting

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Split Stance Single-Leg Deadlifts x 10 reps @ 30X1 (Left Leg)

Station 2 – Split Stance Single-Leg Deadlifts x 10 reps @ 30X1 (Right Leg)

Station 3 – Barbell Hip Thrusts x 6 reps @ 30X1

Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups or 3 Strict Pull-Ups

9 Russian Kettlebell Swings (32/24 kg)

18 Goblet Alternating Reverse Lunges (32/24 kg)