Listen: In The Dust Of This Planet, a Radiolab podcast. Horror, fashion, and the end of the world … things get weird as we explore the undercurrents of thought that link nihilists, beard-stroking philosophers, Jay-Z, and True Detective.

Warmup
Speed Ladder

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
20 Ring Muscle Ups (level 3 – 30 MU kneeling/band assisted)
50 Toes to Bar
100 Air Squats
3 minutes Straddle Stretch

Level 2
50 Ring Rows
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
50 Air Squats
3 minutes Straddle Stretch

Levels 0/1
30 Ring Rows
30 Box Dips
50 Hanging Knee Tucks
50 Air Squats
3 minutes Straddle Stretch

Lift
Level 1-4
3-3-3
Deadlift

Work up to a max effort triple.

Level 0
5 x 5-3-2 (light-medium-heavy)
Kettlebell Deadlift