10/30/15

Strength:

Front squat
5×5 @70-75%

Metcon:
“Dianamanda” mash up

7-5-3
Squat Snatch (135/95)
Muscle up

400m run

15-12-9
Dead lift (225/155)
Hspu

*mUp modification:
7= 12 strict pull ups AND 12 dips
5= 9 strict pull ups/9 dips
3= 7 strict pull ups/ 7 dips