7 rounds of :
7 hang power cleans 135/95/115/85
7 push press
7 ring dips ( men via MU)
21 Air squats
Additional Strength Work:
Back squats and bench press 6X3 at 85%
GHD sit-ups - accumulate 95 reps
Today's Workout (WOD):
Featured
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
1x5 at 70%
1x4 at 75%
3x4 at 80%
B:Strict Press
Work up to a heavy 2RM
Remove 10%
Perform a 3x2 at this new weight
B: Accessory - DB skull crushers 4x12
Single arm heavy rows 4x8