WOD:

1) Push Jerk: 5-5-5-5-5

Build to a heavy set of 5. All working sets should be within 80% of the heaviest for the day. Warm-up as needed. Rest 2 minutes between sets.

2) AQAP:

15 Deadlifts 315/205

9 Muscle-ups

100 Double-unders

12 Deadlifts 315/205

6 Muscle-ups

75 Double-unders

9 Deadlifts 315/205

3 Muscle-ups

50 Double-unders

Extra Work:

3) Pistol Squats: 10 minutes EMOTM

Perform any variation of a Pistol Squat. No more than 5 reps/leg/round. Keep reps consistent.

4) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed.

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