ALL: Split Jerk (6×2 @75-80%of Wednesday’s front squat. *From rack)
ALL: Metcon (Time)
Farmer’s Carry around the building (2/1.5 x1. Alternate arms as needed.)
EXTRA: Strict Muscle Ups (5:00 working window. Do prior to lifting/WOD. )
If you do not have strict muscle-ups, work Russian dips.
EXTRA: Metcon (Time)
25-45 minutes light air dyne, row, or run.