7 superset rounds on a 2 minute clock:
3 deadlift (start at 70% of 1RM and ascend. Do 3 controlled touch and go reps and set the bar down after the 3rd rep. NO DROPS!)
1-4 strict muscle up (work a set of muscle up transitions or a set of strict pullups that takes no more than 30 seconds.)
*If you missed last Friday, spend 15 minutes establishing a 1RM deadlift.
12 minute AMRAP:
42 double under (1 minute of work)
14 bar facing burpee
7 front squat #155/105