Monday, September 14th

PRE: 4-5 rounds, for WEIGHT, of:
5 Deadlifts
6 Dumbbell Strict Presses
1 minute Double-Unders

ADVANCED: Strict Press – 6×3 reps (Increasing weight and supersetted with EXTRA.)

WOD: 3 rounds, for TIMES, of:
250 Meter Row/Ski
20 Wallballs (20/14)
20 Kettlebell Swings (70/53)
REST between rounds

ADVANCED: For max REPS complete:
90 seconds Muscle-Ups
REST
60 seconds Muscle-Ups
REST
30 seconds Muscle-Ups

EXTRA: Barbell Row – 3×8 reps
Glute-Ham Raises – 3×8 reps (add weight if needed)