Kettlebell-with-girl-in-background-e1362663764107

ATHLETE

A) Deadlift 1×5 @90% of your 5RM

B) WOD
40-30-20
KB swings 53/35lbs
Box Jumps 24/20″

COMPETITOR
Extra Work

C) EMOM 20 Minutes
3 Beautiful unbroken muscle-ups or 3-5 strict pull-ups/3-5 Dips