Warm-up (15 Min.): Jog 3 Min. then 1/2 Tabata Mt. Climbers, KB Swing, Air Squats. Dynamic Stretch
Strength (15 Min.): Deadlift/Strict Pull-up
3+ME EMO2M for 6 Min.
Build up to 75% for the last 2 Min.
WOD: MQE 16.4
For Time:
55 Bar Facing Burpee (Scale w/Burpee)
34 OH Squat 95/65 (Scale w/Ft. Squat)
21 Ring Muscle-up (Scale w/Bar Dips)
20 Min Time Cap
Icing: This is the last week of Pull-up Skill work emphasis.