Group Warm up
Strength – Front squat 3×3, every 4 minutes. Start at 70-75% and build to a heavy triple for the day.
WOD ( Workout of the Day )
3 rounds for time: 12 minute time cap.
12 Deadlifts Rx 225/155lbs
6 Ring muscle ups / 12 Chest to bar
40 Air squats