Wednesday 061516

Warm Up
50 Wallballs 20/14lbs
25 Strict pull-ups

Deadlift
3×3 @85% – No bounce.
We will be working on heavy sets of two to four reps where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1-3 look exactly the same.

Metcon
9-6-3
Front squat (225/155)
Burpee Muscle Ups
Rest two minutes
12-9-6
Front squat (185/115)
Ring Dips
Rest two minutes
15-12-9
Front squat (135/95)
CTB Pull Ups

Skills
For time:
60 HSPU
All sets must be 6 reps or LESS