Warm-up:
3 Sets:
20 Single Arm Overhead Walking Lunge, switch arms at 10 reps
10 Kettlebell Windmills/side
10 Romanian Deadlifts @ 31X1 Tempo
Strength:
Deadlift AMRAP 20 @ 75% of 1RM
Maximum: 40
WOD:
4 Rounds For Time:
21 Overhead Squats, 95#/65#
7/5 Muscle-Ups
TIMECAP: 15:00
Extra Work:
Front Squat 75%x3x8
Rest 2:00 between sets