Skill – Five sets for max reps of: 30 Seconds of Muscle-Ups or box dip – Rest 30 seconds – 30 Seconds of Push-Ups (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)- Rest 30 seconds-30 Seconds of Toes to Bar – Rest 30 seconds
WOD
18 – 15 – 12 – 9 – 6 – 3
Deadlift – 245/185#
Follow the 18 – 15 – 12 with 2 rope climbs and 9 – 6 – 3 with 1 rope climb
