Warm-up: Coach’s Choice
Strength/Skill: Floor Press
6 x 4
Stimulus/Focus: Complete each set at 80%. Lift on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
5 Rounds
10 Floor Press (95/65)(65/45)
5 Pull Ups
5 Rounds
10 Floor Press (135/95)(95/65)
5 Chest to Bar Pull Ups
Then, with remaining time, complete:
Max Effort Bar Muscle Ups
Stimulus/Focus: A push-pull workout. Try to complete all work unbroken or in 2 sets.
Cool Down: 400 Meter Jog