WOD-
Shoulder Press D12 Deload
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
Then
With a 5:00 clock
As many muscle ups as possible
Every minute including 0:00 perform
10 Deadlifts 95#(65#)
Rest 3:00 then,
With a 5:00 clock
As many toes to bar as possible
Every minute including 0:00
10 Wall balls 20#(14#)
Rest 3:00 then,
With a 5:00 clock
As many push ups as possible
Every minute including 0:00
30 Double unders
SPRINT-
21 Minute AMRAP:
8 Box Jumps
Bike 12 (10) Calories
8 Burpee Pull Ups
Run 200m
