Strength/Skill

1a) 3X8 Muscle-Ups AFAP – rest 90 sec.

1b) 3X5 Deadlift

Conditioning

1) 10:00 AMRAP of:

Paced Burpees

*Work at what you perceive to be 85-95%. Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.

2) 5:00 AMRAP of:

10 Burpees
10 Pull-ups
10 Thrusters 95/65#