1. Strength
Good Mornings
3×20 @75/55lbs
Rest as needed
Feel that glute burn. Slow on the way down, fire the glutes and add some speed on the way up. The bar will be on your back for a while, get used to it.

2. Metcon
3 Rounds:
15 Handstand Push-Ups
21 Dumbbell Snatch 50/35lbs
Row 500m
You should be able to take everything you’ve experienced through different accessory pieces and apply the correct pace to your Rows. It’s doesn’t matter if you paced or raced to the Rower, you should be learning what the appropriate output should be in each situation.

3. Accessory
Muscle Ups
EMOM for 12 Minutes
Either 1, 2 or, 3 Reps OTM depending on your current abilities
Just because you can do 3 muscle ups in the first minute doesn’t mean that’s what you can do for all 12 minutes. Try to be realistic and consistent. See if you can add a few more total reps than last time.

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