A power lift and a high skill movement make up today’s WOD. Deadlifts should be heavy, but not really max unless you’re feeling good. It’s meant to get a heavy pull in this week (they should not be 5 heavy singles) since we’ve been doing a lot of pushing and squatting. 30 muscle-ups for time is a benchmark that mainsite programs often. Scale this to pull-ups and dips – if you’re fairly proficient at pull-ups and/or dips, then do 60 reps of one or both. There will be a 15 minute time cap on all levels.

Strength

Dead lift

5,5,5

Conditioning

For time:
30 muscle-ups

15 min. time cap