Workout 10.5.20

10:00 of:
5 deadlifts
5 lat retractions
3 strict pullups/negatives
200m row
Skill Work
10:00 of:
Level 1: Flying kips 
Level 2: Hip to bar kips
Level 3+ 5 sets of 33% of your max set of BMU
3 rounds for time:
10 deadlifts 225/155
10 strict pullups
500/450m row

If you finish in under 11:00, do a 4th round

Extra Work
Longevity and Performance:
30:00 Running clock, your choice of machine (bike rec)
:30 hard spin
1:30 easy spin

If you finish 4 in under 13:30, do a 5th round. 



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