Did you obtain all your monthly goals ?

How many workouts you do this month ?

How many Of them do you give 100%?

How are you improving ?

Warmup 
5 x 50m Sprints 
Core – 5×30 sec Partner superman holds 

Strength- 

Emom 10 min 

Work to 70/75%

3 Deadlifts  

 

WOD 

5 min AMRAP

4 Ring Muscle Up (8shoot threws )

12 Deadlifts (225lb/155lb)

18 Box Jump Overs (24”/20″)
Rest 1 min 

5 min AMRAP 

10 ring Dips 

12 Dumbell snatches 50/35

 5 burpee bj over 

Rest 1 min 

5 min AMRAP 

35 double unders 

5 power cleans 225/155 185/135