150 Meter Row
10 KB Deadlifts
10 Russian KB Swings
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Strength: Deadlift
Warm Up: 5 Reps @Empty Bar, 5 Reps @40%, 5 Reps @50%, 3 Reps @ 60%, Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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Skill: Pull Ups - 5 Mins Practice
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WOD: 16 Min AMRAP
8 Pull Ups L1, 8 C2B Pull Ups L2, 8 Bar Muscle Ups L3
8 Air Squats L1, 16 Air Squats L2, 8 Pistols (each leg) L3
20/15 Cal Assault Bike
*Rest 1 Minute
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Extra Credit: Tabata Ab Mat Sit ups
8 Rounds
20 seconds Max Reps - 10 seconds Rest