WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

500 m row

10 Samson stretch (3 sec pause)

5 wall walks

10 goblet squats (10 sec pause at bottom)

(10 min)

Strength/Skill

Power Clean (5 min EMOM)

2 @ 50%, 2 @ 60%, 2 @ 65%, 2 x 2 @ 70%

Clean Deadlift (4 min EMOM)

Deadlift with the starting position the same as your clean
3 @ 80%, 3 @ 85%, 2 x 2 @ 90%

Shoulder Press (5RM for the day ; 4 x 5 @ 90% of 5RM)

15 min

WOD

Metcon (Time)

10 Rounds:

6 Ring Dips (3 muscle ups)

6 Pushups

6 KB Swings (53/36) (70/53#)

Optional

rest 5 min then:

Dumbell Row 5 x 12/arm