SKILL
3 Rounds of:
30-40 DU’s or 1 min practice
2 x (3 Clean Pull + 3 Front Squats + 3 Split Jerks)
4-6 Strict Pull Ups or 3-5 Muscle Ups
STRENGTH
Bench Press (Based of most recent 2-RM)
5 @ 60%
3 @ 75%
1 @ 85%
then..
3 @ 80%
3 @ 85%
2 @ 90%
then…
5-5-5 @ 80%
WOD
AMRAP in 12 min
9 Deadlifts (185/135)(155/115)(135/95)
12 HSPU (use plate and AbMats) or Deficit Push Ups
200 m Run
