Strength
- Split jerk, 5x3 (building)
- Muscle-up practice between sets
WOD
With a running clock, at 0:00:
- Run 400m
At the 3:00 mark, complete 3 rounds of:
- 12 Push press, 115#/75#
- 9 KB swings, 70#/53#
- 6 Muscle-ups
At the 12:00 mark:
- Run 400m
Scores are: time of first 400m, time of 3 rounds, time of second 400m