Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility/Stretching
3×5 Narrow Grip OHS
WupWOD (No Measure)
4 RFT
3 C & J 135
4 Bar Facing Burpees
Metcon (Weight)
Skillz and Drillz
EMOTM 6 mins
1 High Hang SqCl
1 Hang SqCl
1 SqCl
Increase weight throughout
Deadlift (5 x 1)
1-1-1-1-1
Try for 1 RM around set 3
Shoulder Press (4 x 3)
3-3-3-3
Try to move as much weight as possible over the 4 sets.
Muscle-ups
Max effort unbroken MUs every 2 mins (5 sets)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Rest exactly 5 mins
Then
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups