27
Apr
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