Skill: EMOM x 5

Power clean and Jerk @ 70% + 20 DUs

 

Strength: Bench Press

50% x 8

55% x 7

60% x 6

65% x 5

50% x 8

 

WOD:  5 RFT

3 Dead Lifts 315/225

11 Burpees over the bar 

Cash out: 9 MUs

 

MU options:

  1. 14 Banded MUs
  2. 18 CTB and 9 RX Dips
  3. 27 Pull Ups (or assisted, including Banded, jumping or ring rows) and 18 assisted Dips (Banded or bench)
  4. Or a combination (18 CTB + 18 assisted Dips) (27 ring rows + 9 RX Dips)
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