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Main – WOD
Warm-up
Metcon (No Measure)
Jump Rope 3 min
3 Rounds
5 Deadlift
5 Power Clean
5 Overhear Squat
Press Mobility
Weightlifting
Shoulder Press (3×5 5 lb more than last week)
Metcon
Metcon (Time)
3 Rounds for Time
Row 250M
8 C2B Pull Ups
12 Overhead Squats [95/65]
Metcon (AMRAP – Reps)
Collect 6-9 Reps of the following gymnastics complex. Score total reps.
2 False Grip Ring Rows
+ 1 Muscle Up Transition and Dip
RX+ = Strict Muscle Ups. Collect 4-5 sets of the same number of reps.