Strength
Back Rack Lunge
5×8 @55% of 1rm back squat
000,300,600,900,1200
*
WOD
For Time (9-11 min cap)
5 Rounds:
4 Bar Muscle Up
8 HSPU
12 DB Snatch
@22.5/15kg
*
PEAK
Turkish get ups
5 Sets Set = 1xL 1xR
Build to heavy single using KB, DB or BB
*Rest as needed between sets