WOD

Work up to a 1RM Overhead Squat

21-15-9 reps for time of:
Overhead Squat 115/80
Handstand Push-up
Burpee Pull-up

*Pull-up bar 1 foot above reach

EMOM 20 minutes of:

10 Calories, Assault Bike

REST DAY.

Get out of the gym.

For time:
50 Thrusters 95/65
5 minutes rest
40 Thrusters 95/65
4 minutes rest
30 Thrusters 95/65
3 minutes rest
20 Ring Muscle-ups, kipping
2 minutes rest
10 Ring Muscle-ups, strict

*Post your total time, including rest

Deadlift
3-3-3-3-3