4-11-2016

LIFT

Deadlift

1 x 10 @80%
1 ME set

SKILL

Strength:
3 x max effort sets of Hang power cleans @205/135

Gymnastics:
3 sets of 7/5 bar muscleups
30 second handstand hold in 3 by 3 box
rest 90 seconds between rounds

WOD

5 rounds for time
1 30 ft, 60ft shuttle run
2 rope climbs
3 clean and jerks @205/135