Some of you know we followed Mayhem Affiliate Programming for about a week nearly a month ago. After exploring different options and speaking with some of the head programmers and coaches, Iron Mile will follow Mayhem Affiiliate Programming for 90 days. That means our workouts will have a different feel to them, which for many of us is VERY EXCITING!

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Warm up: 12 min AMRAP(flow)
1:30 any machine or jog 200 m
10 ring rows
10/10 suitcase deadlift
5 inchworms

Workout: 25 min cap
21-15-9
Deadlift 185/125
Burpee Pull Up
-Rest 3:00-
12-9-6
Deadlift 275/185
Burpee ring muscle up

T1: scale to 155/105 or lower and and set up a low bar for burpee pull-up(pt. 1)/chest to bar(pt. 2)
T2/T3: bar and rings set up just above max reach

Post workout: of time allows
30 squat snatch for quality at 135/95. 6 min cap. Scale as needed