Friday 11/6

Fitness-

A. Deadlift x 3.3.2.2.1

B. Tuck up w/ feet on rower seat x 15 x 3 sets

WOD 

8 min AMRAP

12 Shoulder to Overhead (115/65)

8 Pull ups OR 12 Jumping Pull ups

Performance-

A. Deadlift - 3.3.2.2.1

B. Pike up w/ feet on rower seat x 15 x 3 sets

WOD

8 min AMRAP

12 Shoulder to Overhead (155/85)

8 CTB Pull ups OR 5 Bar MU's

Zone-

A1. Single Leg KB Deadlift x 10 each elf x 3 sets

A2. Single Arm DB Rows x 10 each Arm x 3 sets

A3. Tuck ups x 30 x 3 sets

WOD

8 Min AMRAP

12 DB Strict Press

12 Ring Rows