Skill: 

EMOM x 6

Odd: 10 Knee raises

Even: 1 rope climb 15/12/2 pulls

 

Strength: Bench Press

1x5@60%

1x4@70%

4x3@80%

 

WOD:

3 RFT

5 MUs (bar or ring)

10 Dead lifts 225/155

400m Run with Medball 20/14

 

MU Options

10 Dips (ring, box or bench)

10 Ring Rows

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