Strength
- Overhead Squat, find a 10RM
- Muscle-up practice between sets
WOD
Four 3-minute cycles of:
- 400m Run then AMRAP of:
- 9 Thrusters, 95#/65#
- First two cycles: 3 Muscle-ups; Last two cycles: 9 Pullups
Odd rounds start with thrusters; Even rounds start with MU/pullups
Rest 2 minutes between cycles