Back to work!

Warm Up:

Bar Muscle Up- Accumulate 20 reps or work on the technique, If you can not do them work on CTB Pullups and Ring Dips (60 reps of each)

Pistols- AMRAP 3 Minutes alternating legs each rep.

SWOD-

Complete 5 sets of the following:

Box Squat- 2 reps @ 80% of your 1RM Back Squat (Be as explosive as possible)

Followed immediately by:

50m Yoke walk- Loaded with 110% of your 1RM Back Squat

Muscle Endurance:

None for today


WOD:

3 Rounds for time:

15 Push Jerks 135/95
15 Toe to bar

* Rest 5 Minutes*

3 rounds for time:

15 Deadlifts 225/155
15 Burpees

* Rest 5 Minutes*

Row 1K for time