191021 Monday

Day 1
WOD 191021
Repeat WOD 170227

warm-up – Coach’s Choice

A. 4 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00, 7:30… 4th set should be 5-10# heavier than 191014
rest to 10:00 on timer, then B
B. EMOM 5:00… barbell @ 100% of A
6 deadlifts + 6 burpees
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort… capped @ 10:00
25 pull-ups – OR – 10 ring muscle-ups
25 wall balls
D. post WOD body maintenance