WOD316 - Wednesday, June 17th

RX

Mobility
Lizard, 2min./side
Half Front Split, 2min./side

1. Warm-up
50 Wallballs, 20/14lbs
24 Strict Pull-ups

2. Strength
Deadlift 3×3 @85%
touch and go, no bounce

 3. MetCon
6-4-2
Front Squats, 185/115lbs
Burpee Muscle-ups
rest two minutes
8-6-4
Front Squats, 135/95lbs
Ring Dips
rest two minutes
10-8-6
Front Squat, 95/65lbs
CTB Pull-ups

RX+
9-6-3
Front Squat, 225/145lbs
Burpee Muscle-ups
rest two minutes
12-9-6
Front Squat, 185/115lbs
Ring Dips
rest two minutes
15-12-9
Front Squat, 135/95lbs
CTB Pull-ups

SCALED

Mobility
Lizard, 2min./side
Half Front Split, 2min./side

1. Warm-up
50 Wallballs, 20/14lbs
24 Assisted Pull-ups

2. Skill
Deadlift 3×3

 3. MetCon
6-4-2
Front Squats, 155/105lbs
Burpees
rest two minutes
8-6-4
Front Squats, 115/75lbs
Assisted Ring Dips
rest two minutes
10-8-6
Front Squat, 75/55lbs
Assisted Pull-ups

COMPETITION

1. Side Work
For Time
45 HSPU*
All sets must be 4 reps or LESS

RX+
For time:
60 HSPU*
All sets must be 6 reps or LESS