Weightlifting / Gymnastic Conditioning, Long Duration
In teams of 2,
5 Rounds for Time,
8 Muscle-Ups
6 Thrusters
1 100-M Farmer Carry
All work divided
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Romanian single-leg deadlifts w/KBs, 3x12-15 heavy.