Skill: strict MU/MU (R), MU progression (B,W)
Strength: 1×5@75%, 1×5@80%, 1×5@82% of 1rm FS
WOD:
(R)
3 rounds
15 thrusters (95/65)
12 OTB burpees
Then
3 rounds
15 kb swings (2/1.5)
5 muscle ups
(B)
3 rounds
15 thrusters (95/65)
12 OTB burpees
Then
3 rounds
15 kb swings
7 CTB pullups/9 pullups
3 rounds
15 thrusters (95/75/65/55/45)
12 OTB burpees
Then
3 rounds
15 kb swings (1.5/1)
9 ring rows
Indycrossfit 