Complete as many rounds in 20 minutes as you can of: 24 inch Box jump, 15 reps 20 Sit ups

Rest Day Mobility Skill - Pull ups Catch up Day

1000 meter Row Snatch 10-10-10-10-10 reps 1000 meter Row

30 Muscle ups for time of:

Deadlift 5-3-1-3-5 reps Run 1 mile Deadlift 5-3-1-3-5 reps Notes: 1. Pick challenging loads for each of the first five deadlift sets. 2. Rest as needed before and after the run. 3. Run the mile for time, i.e., hard and fast. 4. Try to duplicate the loads for the second five sets of deadlift