Main – WOD
Metcon (No Measure)
Chest to bar pull ups
7×6 @ 0:50 rest
rx plus- do one muscle up before each round
Deadlift (20:00 to complete)
3×5 ascending warm up sets then
+
3 work sets
5@ .75
3@ .85
Max reps at .95
Rest 3:00, 4:00, 5:00 between work sets
Metcon (AMRAP – Reps)
4:00 amrap of: C & J (95/65)
:30 rest
3:00 amrap of: Burpees to target
:30 rest
2:00 amrap of: sit ups
*target must be 6″ above reach
