Workout of the Day

<p>7S</p><p>HIP HALO </p><p>2-Sets of <a target="_blank" rel="noopener noreferrer" href=" Squat Skill Transfer Exercises</a><br>3x No Hands Front Squat<br>3x Front Squat<br>3x Pause Front Squat<br>3x 1 + ¼ Front Squat<br>3x In the Hole Front Squat<br>3x :10 Eccentric Squat</p><p>After front square</p><p>2 sets<br>1:00 Row (moderate)<br>10 Kip to Swing<br>5 Kipping Chest to Bar Pull Up<br>5 Wall Ball (light)<br>-Then-<br>Warm Up to full Bar Muscle Up</p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Front Squat @ RPE7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Front Squat @ RPE7.5</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Front Squat @RPE8</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Front Squat @RPE 8.5</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">For time:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 Bar Muscle Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">90 Wall Balls (30/20) (10/9ft)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Partition as desired</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15 min cap </span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Dumbbell Bench Press @ RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Dumbbell Bench Press @ RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Dumbbell Bench Press @ RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Dumbbell Bench Press @ RPE 7</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Clean Deadlift @RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Clean Deadlift @RPE 7.5</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Clean Deadlift @RPE 8</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Clean Deadlift @RPE 8.5</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*No hook or mixed grip.</span></p>