Strength:

5 Sets

DeadLift x 3, drop each rep (80%)

Rest 30 Seconds

Seated box jump x 3 (seat at parallel)

Rest 3-4 Mins

WOD:

40 Muscle Up for Time

EMOM:

5 Min EMOM

  1. 20 Wall Balls 20/16#
  2. 5 Strict pull ups + 5 Kipping pull ups + 5 Chest to bar pull-ups
  3. 16/12 Cal row