WOD
5 rounds for Reps:
30 sec ME Push Press (95/65 | R+ 115/80)
Rest 30 sec
30 sec ME Strict Pull-ups | R+ Rope Climb*
Rest 30 sec
30 sec ME Russian KBS (53/35 | R+ 70/53)
Rest 30 sec
*no jumping on ropes closest to wall
Extra
Strength
Clean Pull + Low Hang Clean below knee: 60/3, 70/3, 80/2, 85/1, 88/1x2sets
Back Squat: 50/10, 60/10, 65/10, 70/10, 75/10
Skill
Every 30 seconds for 8 sets (on bar):
4 Power Kips + 1 Max Height Pull
*just get as high as you can. If it’s a MU try to make the turn over with the arms as straight as possible, if it’s a PU try to get as high as you can.