Warm-up:
EMOM 15, alternating:
a) 8 Single Arm Overhead Squats, left
b) 8 Single Arm Overhead Squats, left
c) 8 Steps Left Lateral Crawl + 8 Steps Right Lateral Crawl
Strength:
Deadlift 3RM
WOD:
10 Rounds For Time:
8 One Legged Squats, alternating
6 Toes-to-Bar
2/1 Muscle-Ups
TIMECAP: 17:00
Extra Work – EMOM 20, alternating:
a) 1 Back Squat, 90% of Day 2’s 3RM
b) 5/4 Strict Ring Dips + 5/4 Kipping Ring Dips