Main – WOD

Deadlift (3,2,1,1,1 end at 100% 1RM)

Metcon (No Measure)

Back Extensions

A set of 10 after each set of Deadlifts

30 Muscle-Ups (Time)

30 muscle-ups for time
scaled, 30 Chest to Bar and 60 Ring Dips

one C2B and two RD for one MU

Metcon (No Measure)

15-30 GHD sit-ups

100 curtsy lunges

Posted in Workout of the day.