Thursday


Warmup
7 min Row
5 Min Foam roll

Strength

15 mins  to Deadlift 3-3-3-3-3-3

Advanced: @ 80% 1rm Straight Sets
(4 min Warm up to #  then sets every other min)

Novice:  Ascending to 3Rm

then

AMRAP 15 mins  
15 Wallballs (20/14#)
3 Muscle Ups

MOD 1: AMRAP 15 mins  
15 Wallballs (20/14#)
 7 Pull-ups (kips ok)
11 Push-ups

MOD 1: AMRAP 15 mins  
15 Wallballs
 7 Pull-ups (Banded)
11 Push-ups

Cooldown

Stretch

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