Essentials:
A.
Take 15 minutes to build to today’s heavy 5 rep Dead Lift

B.
For time:
10 Dead Lifts
20 Ring Pulls
8 Dead Lifts ( Increase weight from first set)
16 Ring Pulls
6 Dead Lifts (Increase weight from second set)
12 Ring Pulls
4 Dead Lifts (Increase weight from third set)
8 Ring Pulls
2 Dead Lifts (Increase weight from forth set)
4 Ring Pulls
Use one barbell and make your own weight additions.

C.
Recovery Row 2000 Meters
(you determine the pace based on how you feel)

Fitness:
A.
Take 15 minutes to build to today’s heavy Power Clean

B.
For time:
10 Ground to Overhead (95/65 lbs)
20 Pull-Ups
8 Ground to Overhead (115/75 lbs)
16 Pull-Ups
6 Ground to Overhead (135/95 lbs)
12 Pull-Ups
4 Ground to Overhead (155/105 lbs)
8 Pull-Ups
2 Ground to Overhead (175/125 lbs)
4 Pull-Ups
Use one barbell and make your own weight additions.

C.
Recovery Row 2000 Meters
(you determine the pace based on how you feel)

Performance:
A.
Take 15 minutes to build to today’s heavy Power Clean

B.
For time:
10 Ground to Overhead (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Ground to Overhead (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Ground to Overhead (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Ground to Overhead (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Ground to Overhead (245/155 lbs)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.
+
Muscle Ups
Four sets for time of 3 reps
Just like last week this should be viewed as a separate time so no pacing the above work. You MU clock starts immediately when you finish the last C2B.
C.
Recovery Row 2000 Meters
(you determine the pace based on how you feel)