Friday’s WOD

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