The Monday Bump And Grind

 In Workout of the Day

You think muscle ups are tough? Try them at 10,000 feet hanging from a hot air balloon. 

Warm-Up:

800m Run

Outdoor Plyos

Strength:

5×3 Deadlift

*Build to a heavy two rep max, and then drop to 85% of that weight*

**No touch and go**

WOD:

15 Minute AMRAP of:

10 Kettlebell Swings (24kg/16kg)

10 Box Jumps (24”/20″)

10 Ring Dips

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