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FRIDAY 9.7.2018

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STRONG
Deadlift
Take 10 Minutes to warm up and build up.

Then:  5 sets of 3 heavy triples

Then EMOM for 5 rounds:
6 Reps @ 80% of 1RM
METCON-BURN
SKILL WORK
Muscle Up Practice
10 Minutes of MU work. Transitions and skills.
METCON
Fight Gone Wrong
Fight Gone Bad Style:

3 Rounds, 1:00 at each movement

Hang Clean (full) 95/65
Wall Walk
Burpee Box Jump
Push Press 95/65
Pull-ups
Rest