Warm-up – 10 minutes
15 dumbbell man makers at 20-25% bodyweight in each hand
Strength – 30 minutes
Deadlift with medium band resistance
3-3-3
Speed Deadlifts
10×3 on the minute with a medium resistance band – work in with a partner where necessary. There should be 50-55% of your 1rm dead weight on the bar.
WOD – 20 minutes
20-15-10
Hang Power Cleans (185,125)
Chest to Bar Pull-ups
Pistols (alternating)
L3 (135,95)
L2 (115,75)
L1 (95,45)
AfterParty Skill – Pick one of the following and spend 10-15 minutes working on getting better at the movement itself without the time constraint of a metcon.
Pistols
Chest to bar butterfly pull-up
Bar Muscle-up