Warm-up:
4 Sets
16 Steps Death March, light weight, controlled eccentric
8 Squat + Broad Jump
25′ Inchworm
Strength:
Deadlift 5RM
WOD:
21-15-9 For Time:
Deadlift, 255#/175#
Box Jump, 24″/20″
TIMECAP: 6:00
Extra Work – 10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock