Day 2

Strength:

3 touch and go squat cleans every minute for 10 minutes @ 205# or about 60-65% 1RM

Rest 5 min

3 rounds of :
10 bamboo style bench press + max effort hold after last rep of each round
(50# kettle bells hanging from bar with resistance bands)
Max effort weighted pullups (50#) * or adjust weight so you can do at least 5
10 weighted ghd's (25# plate)
** cycle through with no more than 1 minute rest between sets.


Rest 5 min

WOD:
3 rounds for time of:
12 burpee box jumps (30" box/24")
9 muscle ups (rings or bar)
7 deadlifts (315#/225)


PS: burpee challengers must do 2 burpees today!

400# + sled push