Weighted pull up

Deadlift amrap @90%

Complete as many strict pull-ups as possible in 4 minutes.

Post total number of reps.

130 + 40 min
Warm up for 10 min

1.Strict muscle up strength
A. Ring support hold
- 4 x 15 s.
B. Bottom of dip hold
- 3 x 15 s.
C. Feet assisted negative
- 2 x 3
D. Negative
- 3 x 1
E. Strict muscle up
- 5 reps

2.Split jerk
- 2 RM

3.Metcon
A. AMRAP8:
12 DB thrusters - 25 lbs
50 DU
Reps: 5 rounds + 12 thrusters

Rest 2 min

B. AMRAP8:
250 m ski
8 power snatch - 30 kg
5 BMU > 3
Reps: 2 rounds + 250 m ski

4.Strength
A. 3 sets:
8 DB bench press - 30 30 30 30 lbs
8 3-point row - 35 45 45 lbs

B. 3 sets:
10 low cable pulley - 40 40 45 kg
10/side sa. DB STOH - 35 35 35 lbs
8 side lateral raise - 15 15 15 lbs

C. 3 sets:
8/side bulg. split squat - 30 30 30 lbs
8/side bicep curls - 25 25 25 lbs
8 hamstring curls - 10 10 10 kg

D. Tabata shoulder press - 10 kg

E. EMOM7: abs

3 rounds Ford quality
Side plank 30 SEC each side
20 KB front rack carry 20 m both hands
10 KB side bends each side

Find your 5 RM of split Jerk from rack or blocks.

15min AMRAP
10 Dumbbell Snatches (22.5kg)
20m walking lunges (9kg MB)
15 wall balls (9kg MB)

a) OHS: 5x75#, 95#, 115# & 3x125#
b) Karen: 8:12
c) 7 min AMRAP:
7 burpees to 6" target
35 DU
5 rounds + 5 DU
d) MU work

5 sets of
2 squat clean & split jerk

-weight 70-80 % of 1RM

Strength
1x20 deadlifts 80kg

WOD
30 reps for time of:
Barbell Complex 50kg (Power Clean + Front Squat (or squat clean ) + Overhead + Back Squat + Overhead)

i used many variations throughout the workout. it was a nice and difficult wod! the barbell after the first ten reps felt really heavy!