Wednesday –
A. 3 Sets - Muscle-up skill work:
A1. Muscle Up Banded Transition x5 [or muscle ups]
A2. Hollow Rock x15-20
A3. Kipping work on pull up bar or rings x5
B. Deadlift;
one set every 2 min for 10 min
10x50%
8x60%
6x70%
4x80%
3-4x85% of max
C. WOD:
6 min AMRAP;
4x Power Clean [165/110#]
8x Burpee Over Bar
30x Double Unders
rest 2 min; then repeat 6 min AMRAP