Strength: MOFO

10x EMOM:

3x OHS @90%W1RM

3x Thruster @90%W1RM

Final Set of both movements is an AMRAP.

WOD: 

3 Rounds:

400M Run

15x KB Swings (70/55#)

5x Muscle Ups

 

Weightlifting:

Block Snatch Pull + Snatch (Mid-Thigh)

3x (1+1)@65%

2x (1+1)@70%

 

Block Clean Pull + Clean (Mid-Thigh)

3x (1+1)@65%

2x (1+1)@70%

 

Front Squats:

2x3@60%

2x3@65%

2x3@70%

 

Speedy Bench vs. Chains

15x3@65%

 

Iron Scap

 

Sled Drag (10 Minutes)