Focus:
Dips
set 1: 12 full reps light
Set 2: 6s top hold 6s bottom Hold 6 full
Set 3: 8 full reps with 3s decent
Set 4: 6 full reps + Weight
Set 5: 3 Heavy reps
WOD:
11 min running clock
1 min to get Max Muscle Ups
9 Min amrap
21 Shoulder 2 OH 115/75#
15 GHD Situps
9 Squat Cleans 115/75#
1 min max MU
****sub C2B/PU for MU****
Recovery:
800m Walk
So out of shape
15 p/u
3 +5
10 p/u