Warm-up
8/5 burpee pull ups
Run a loop
8/5 burpee pull ups
Strength
Back Squat
2*5 65%
3*5 70%
Front Squat
4*5 60%
WOD
3 Rounds
In 2 Minutes Complete
10 Clean and Jerks (135,95)
Then Max Effort Muscle-ups
Rest 2 Minutes
In 2 Minutes Complete
10 Clean and Jerks (135,95)
Rest 2 Minutes
Max Effort Burpee Lateral Jumps
Open- (115,80)
Score=Max Mups & Max Burpees
Clean and jerks should be fast and UB. If you have to break up the reps early on, scale the weight.