10m - Dynamics

10m - Deadlift Prep

10m - Muscle Up Drills

MetCon - 5RFT (20m cap):

400m Run together

P1 - 8 Deadlifts 225/155

P2 - 5 Muscle Ups (8 CTB/Pull-Ups/Ring Rows)

*Partners work at the same time, one completing MU while the other does DL. They will then switch. When each partner has completed both stations, they will go for another run together. There is no rest built into this workout, other than what you get if you finish a station before your partner.