SKILL: Ring Mu Drills,Skills, and Scales WOD: Complete as many rounds as possible in 15 mins of: 20 Kettlebell Walking Lunges, 53/35 lbs 5 Muscle-ups 20 Sumo Deadlift High-pulls, 53/35 lbs

Bench Press 1×5 at 55% 1RM Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM   Rest as needed between sets.   Asst: 3 rounds of: :40 sec slow tempo push up/ 1 min rest   3 rounds of: 5 strict press+5 push press ( add weight each round) 5 strict pull […]