I know a lot of you have this up on your goal board.... So let's take a crack at it! We have been doing a bunch of heavy lifting so its time to translate it to a short and heavy Metcon!
Muscle up- Technique work
HSPU- Technique work
TGUs- 5x2 at moderate wieght
Deadlift- Work up to the WOD weight
Squat Clean- Work up to the WOD weight
* WOD weights listed below*
None for today
3 rounds for time:
1 Deadlift- Rx is 455/325, scale A 405/275, scale B 355/225, scale C 305/185
2 Muscle ups- Scale is 8 CTB pull ups + 8 ring dips
3 Squat cleans Rx is 250/185, scale A 225/155, scale B 200/135, scale C 185/115
4 HSPU- scale to the toughest you can do!
Extra Credit Core Work-
3x 30 second plank holds
3x10 Toe to Bar