Strength: Dead Lift 2 reps on the minute for 12 minutes 315# / 205# or 75% of 1 rep max
WOD: Two rounds for time of:
-3 muscle ups
-15 Wall Ball Shots 20# / 10#
-21 Toes to bar
-100' Farmers Walk 70# / 35# per hand
Sub for muscle ups is either 4 bar pull ups and 4 bar dips or 3 ring pull ups and 3 ring dips
Post dead lift weight and time for wod.
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