Strength Deadlift 6/5/4/3 @ 60/65/70/75% 1RM: These are suggested percentages, listen to your body and make changes according to how you are feeling.
WOD – For Time
“A”
10 Ring m/u (mod-bar m/u)
30 HRPU
60 Med Ball sit ups (20/14)
30 HRPU
10 Ring m/u
Or “B”
25 pull ups (mod-banded/ring rows) instead of muscle ups on each end of WOD, the rest of the wod is the same as “A”
(Time Cap 15 Min)
