3xME STRICT DEFICIT HSPU INTO KIPPING WITNOUT COMING OFF WALL BIGGER DEFICIT THAN LAST WEEK DONT GO DEEPER THAN 9 INCHES

Wod:

90 burpees to a 12″ target

30 stones to shoulders AHAP

60 DB thrusters @ 45/25 pounds per hand

Muscle snatch: 5×3 @ 70% (reset at bottom of each rep)

-Muscle clean: 5×3 @ 70% (reset)

-Dumbbell rows: 4×10 w/ medium weight

-Chinups: 4×10

C2b pull ups/ Muscle up progression

7 sets of 7 with :50sec rest between

7 sets of ME not to exceed 5 reps per set of muscle ups with:50 sec rest between

WOD:

3RFT

10 c2b pull ups

10 cal row

10 burpees

With a running clock…

1.  9-7-5 of:

Muscle up and OHS, 205/135

At the 15 minute mark, complete:

2.  9-7-5 of:

Deficit HSPU and Power Clean, 225/155

At the 30 minute mark, complete:

3.  9-7-5 of:

Box Jumps, 44/34″ and Deads, 405/265

Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day

Clean & jerk – same as snatch

Muscle up/C2B pull up progression

7 sets of 7 with 60 sec rest for c2b pull ups/ 7 sets ME unbroken Muscle Ups with 60 sec rest (dont do more than 5 in a set)

WOD:

EMOM 15

MIN 1: 6 DEADLIFT (AHAP as heavy as possible)

MIN 2: HOLD PLANK 40 SEC

MIN 3: 10 strict T2B