Wednesday 10/3

-CROSSFIT-
A. Ring dips
3-3-3-3-3
B. 14 min cap
60 cal row
50 toes to bar (sub hanging knee raises or v-ups)
40 wall balls 20/14 10/9′ (scale the weight, not the height)
30 cleans 135/95
20 muscle ups (sub bar muscle ups or CTB pull ups or pull ups)
L1= 115/75
L2= 95/65
L3- 75/55
-LIFT-
A. 10-15 min
Clean 10-15 min
2 sets of 1r @ 90%
B. Snatch balance 10-15 min
to build to 1r @ 90%
C. Back squat
90% 2r x 3-5 sets
Wednesday 10/3