Buy in: 8 reps Birddog, Side-lying bridge, Hip thrusts on bench. Spiderman lunge, pigeon, calf/ankle stretch. Mobilize. Work up to about 65-70% of 1RM to prepare for the workout.

For 24 minutes-

Every odd minute: Back Squat 2 reps. Progressive loading.

Even minute: 2 reps Ring muscle up. Not Bar muscle up. Two attempts at ring muscle ups are a good sub. Bar muscle ups are not a good sub. Chest to bar pull-ups and dips are a good sub. 1:1

Finisher: Run the getBUILT mile.

Mike Alley