Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 2 x 1 x 2 x 3
Stimulus/Focus: This will be for total load. You pick the weights you use. Each rep must be lifted and lowered, touch and go reps. If you miss a set you cannot reattempt it and cannot count that weight. Choose your weights carefully! Record your heaviest single here.
WOD: Two Rounds (6 Minutes Work/3 Minutes Rest)
Round 1
21-15-9
Pull Ups
Deadlifts (95/65)(65/45)
Max Effort Bar Muscle Ups in Remaining Time
*Rest 3 Minutes Before Next 6 Minute AMRAP
Stimulus/Focus: Complete the work as quickly as possible to give yourself as much time to accumulate BMUs in the time remaining. This workout should be light in weight and easy is gymnastics. Choose a challenging scale for the BMU.
Round 2
21-15-9
Chest to Bars
Deadlifts (135/95)(95/65)
Max Effort Bar Muscle Ups in Remaining Time
Stimulus/Focus: Complete the work as quickly as possible to give yourself as much time to accumulate BMUs in the time remaining. This workout should be moderate in weight and gymnastics. Choose a challenging scale for the BMU.
Cool Down: Tabata V-Ups