Thursday WoD

Strength

Back squat 3 x 10

Performance Conditioning

On the 2 min x 10rds (20min total)

3 Muscle ups

5 Deadlifts 275/185

7 Kipping HSPU - Open Standards

Scale the number of reps if needed but if you have the movement work on it.

Fitness Conditioning

5 Pull ups (chest to bar if you can)

5 Deadlifts 225/155 (Try for around 70-75% of 1 rm)

10 Push ups

No round should take more then 1 min. If it does you need scale the number of reps or the difficulty of the movements. This should not feel like 10rds for time, think of it more as 1 min on 1 min off,