Strength
- Back squat, 5x3@31x1 building
- False grip pullups/ring rows/Muscle-up practice between sets
WOD
4 min AMRAP of:
- 8 Front squat, 135#/95#
- 12 Calorie Row
Rest 2 minutes, then 4 minute AMRAP of:
- 4 Strict Pullups (Rx+ Ascending ladder of Muscle-ups - 1 in round 1, 2 in round 2, etc)
- 8 Wall balls
Rest 2 minutes, then 4 minute AMRAP of:
- 30 Wall balls, 20#/14#
- 90 Double unders
- ME Strict Pullups in remaining time (Rx+ Muscle-ups)