Wednesday

SKILL

2 Rounds of

Run 200 m

2 Rds of: 3 Clean Pulls + 3 Front Squats @ 22×1 + 3 Split Jerks)

5-8 Strict Pull Ups or 3-5 Muscle Ups

STRENGTH

Bench Press (based on most recent 2-RM)

Every 2 min for 18 min

5 @ 65%

3 @ 75%

1 @ 85%

then…

3 @ 80%

2 @ 85%

1 @ 90%

then…

4-4-4 @ 80%

WOD

AMRAP in 12 min

9 Deadlifts (185/135)(155/115)(135/95)

12 HSPU (use plates and Abmats) or Deficit Push Ups

200 m Run