Strength
Deadlift
3×3 85%/90%/95%
Skill
Bar Muscle-up Progressions
Lets try to have a solid 20 minutes of work for this part of the class.
WOD
12 Minute AMRAP
-2 Muscle-ups
-4 Deadlift 275/165
-6 Kettle Bell Clean & Jerk 70/44
Modification for the Muscle-ups will be 3 chest to bar pull-ups for every muscle up.