Short+Deadlift; 1/16/17-1/22/17

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Front Squat Hold

10 Sec. Overhead Hold

5 Ring Swings

3 Thrusters

1-2-3 Muscle-ups

Round 1 = 95/65; Round 2 = 135/95; Round 3 = 165/110

Short Conditioning

9-6-3

Thrusters (165/110)

Muscle-ups

Deadlift Interval

Every 1:30 for 7 Rounds

5 Deadlifts @ 65%

Accessory/Cool Down

8 Min EMOM

15 Sec. Hollow Slide Out Hold

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching