15 minutes Muscle-Up practice or Pull up practice
http://www.youtube.com/watch?v=DaRjG5BzDhM – Muscle up Tips
http://www.youtube.com/watch?v=Mvhxum803go – Butterfly Pull up Tips
-then-
5 rounds of:
5 Deadlifts @ 225/150#
8 Over the Box Jumps 20″
Run 200m
*Rest 2 minutes between rounds.
Core/Extra: 5 rounds for time of: 15 GHD, 15 Hip extensions.
Roberto showing how it is done on the box jumps!