Strength
Clean (full) – 20 min to work up to a heavy single
Conditioning (17 min cap)
4 Rounds For Time
5 Ring Muscle-ups
10 Deadlifts 275/185# (55%)
5 Bar Muscle-ups
30 Wall Balls 20/14 to 10/9ft
WOD Notes: TD = 10-16 min. Ring MU scale = 7 burpees + 7 ring rows. Bar MU scale = 7 GI Janes. DL should done in 2-3 sets max where you touch n go or you can do 10 quick singles (not recommended). WB should feel light to where you can do them unbroken or in 3 sets max.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Ring Rows – 4×12 (pause at the top)
c) GHD Sit-ups – 4×30 (rest 60 sec between sets)
