Wednesday 070616

Warm Up
50 Wallballs
45 GHD sit-ups

Deadlift
SPEED work 10×3 @60% – Drop and reset each rep
How fast can you lift the bar using the same form from the past 12 weeks?

Run
8 Rounds
Run 400m
Rest 1:1
Run the flat route not the hill
Skills
Every 2 minutes for 5 rounds (10 minutes)
1 Max set of muscle-ups
* Scale Muscle Ups to
EMOTM 10
For Strength
3 Strict Ring Pull Ups + 3 Strict Ring Dips
or
For Technique
EMOTM 10
Low Ring Transitions w/foot on box if possible