Strength
Deadlift – Speed
6×2 @70%
Sets on clock
0:00,3:00,6:00,9:00,12:00,15:00
WOD
For time (CAP 15Min)
5-4-3-2-1
Ring Muscle Ups/ Bar Muscle Ups/ Pull-Ups & Dips
Squat Clean and Jerk 70/47.5kg
400m Run
5-4-3-2-1
Ring Muscle Ups/ Bar Muscle Ups/ Pull-Ups & Dips
Power Clean and Jerk 70/47.5kg