Pull ups

Shin Guards

Skill/Strength: Strength
Back Squat
3 reps @ 63%
3 reps @ 72%
AMRAP @ 81%

WOD: Conditioning
1 min of Box Jumps (30/24″)
1 min of Sumo Deadlift High Pulls (115/80#)
2 mins of Box Jumps
2 mins of Sumo Deadlift High Pulls
3 mins of Box Jumps
3 mins of Sumo Deadlift High Pulls

Finish: Gymnastics
Chest to Bar Pull Ups (Strict)
3 x 5

Run For It

Skill/Strength: Strength
Deadlift
3 x 5 @ 80% of 1RM
Add 10# to 1RM before figuring %

WOD: Conditioning
5 RFT:
400m Run
2 mins Rest

Finish: Gymnastics
5 min EMOM of Muscle Ups
A. 2 Bar Muscle Ups/1 Muscle Up
B. 1 BMU/2 Jumping/Banded Muscle Up
C. 3 Pull Ups

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