TGIF WOD


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Fitness:

A. Every 90 sec for 5 Sets : Power Clean 1.1 - Build to a Solid Cluster
B. EMOM x 10 Min :  

odd: 5 Kip PullUps

even: 5 Kip HSPU
+
''Mind Eraser''
20 Min AMRAP:
7 Power Cleans @135/95#
7 Burpees
200 Meter Run
+
Midline:
10 Prone Tucks@ 20X2 Tempo x 5; rest 30 sec
Hold for 2 sec at contraction and SQUEEZE abs hard

Performance:

A. Double Overhand No Hook DeadLift @ 11X1: 2 reps x 3 @ 90% : Rest 2 min:
+
''Lynne''
5 Rounds For Max Reps:
AMRAP Bench Press @ BWT Men/ 3/4 BWT Women
Rest exactly 60 sec before PulUps
AMRAP PullUps 
Rest 2 Min before returning to Bench Press

Notes:
Post each sets reps  for both movements 15/30,13/28,11/26,etc


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