Friday’s WOD

Warm-up:

5 Sets:
5 Snatch Grip Romanian Deadlift @ 31X1 Tempo
5 Ring Row + Sit Back

Strength:

Stiff Legged Deadlift 8RM, then 90%x8x2

WOD:

For Time:
15 Muscle-Ups
15 Power Snatch, 135#/95#

TIMECAP: 4:00

Extra Work: Front Squat 7RM, then 90%x7x3