Skill:

EMOM x 5

1 bar MU (2 C2B or 3 Pull Ups) and 4 dips (Rx+ weighted dips)


THEN: Spend 5 Mins on 2-3 rope climbs


Strength: Dead Lifts

5 x 4, across (use same weight for all 5 sets. Somewhere between 55%-65%)


WOD:

100 DUs

25 Burpees over the bar

10 power snatch 135/95

25 Pull Ups

Row 500m

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