“It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process.”
Strength: EMOM x 10
Min 1: 0-20s – Max Power Cleans @ 135/95
20-30s- Rest
30-60s- Max Ring Muscle Ups
Min 2: Rest
Scaled: Max Power Cleans @ a weight you can cycle 10+ reps unbroken
Muscle Ups Substitution: Cal Row
WOD: AMRAP 9
50 Wallball @ 20/14
30 Alternating DB Snatches @ 70/50
Performance: WB @ 20/14 | DB @ 50/35
Fitness: WB @ 20/10 (9ft) | DB @ 40/25
Fit Light: WB @ 14/10 (9ft) | DB @ 35/20
or
20.3
21-15-9 Deadlifts @ 225/155 | Handstand Push Ups
then
21-15-9 Deadlifts @ 315/205 | 50 Ft HS Walk After each set of DL.