Upper East Side

Mobility: Improve your deadlift lockout with this simple hip flexor stretch which combines a banded hip distraction with the couch stretch.

Warm up
2 rounds:
10 banded good mornings
10 kip swings
5 push ups to downward dog
5 lunge rotation stretch

Strength/Skill
Every 2 minutes for 12 minutes:
8 deadlifts @ 60%
2-3 bar muscle ups or 5-7 strict C2B or chin over bar pull ups

Conditioning
3 rounds, each for time:
500m row
12 overhead squats (135/95)
Rest 2 minutes between rounds