Warm-up:
EMOM 12, atlternating:
a) 5 Dumbbell or Kettlebell Press, slow eccentric
b) 10 Tap Swings on Pullup Bar
c) 5 Chest-to-Bar Pullups
Strength:
Push Press 5×5 @ 90% of 10RM
WOD:
For Time:
45 Thrusters, 95#/65#
45 Pullups
30 Thrusters, 115#/75#
30 Chest-to-Bar Pullups
15 Thrusters, 135#/85#
15 Bar Muscle-Ups
TIMECAP: 16:00
Extra Work:
4 sets, alternating:
a) 10 Single Leg Deadlifts, left leg
b) 10 Single Leg Deadlifts, right leg
c) 10 Two Dumbbell Bent Over Rows w/pause