WOD:

1a) 4 minute AMRAP:

10 Deadlifts 225/155

10 Pull-ups

Rest 2 minutes

1b) 4 minute AMRAP:

10 Dumbbell Thrusters 35/25

10 Burpees

Rest 2 minutes

1c) 4 minute AMRAP:

10 Deadlifts 225/155

10 Pull-ups

Rest 2 minutes

1d) 4 minute AMRAP:

10 Dumbbell Thrusters 35/25

10 Burpees

Extra Work:

2) Bar Muscle-up: 10 minutes EMOTM

Pick a rep count you can maintain for the 10 minutes

3) Bar Dips: 5 x 5

Weight as heavy as possible. Rest 2 minutes

4) Barbell Rollouts: 3 x 10

Rest 90 seconds.

For results post rounds and reps completed for each individual AMRAP along with any scaling used. If you did Extra Work post reps, weights, thoughts, etc.

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