20 A-Frame Toe touches
Then
AMRAP 4:00
12 Plank Transitions
6 Burpees
12 Kb Swings

5 x 3 DEAD/BENCH

Deadlift
5 @ 60-65%
4 @ 65-70%
3 @ 70-75%
2 @ 80-85%
1 @ 90-95%

THEN...

Bench Press
3 @55%
3 @65%
3@75%
AMRAP @85%*
*If you get 9 reps or less, rest 3:00 and repeat
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7/15/2021 - OPT BITCH WORK

6 Rounds
21/15 Calorie Row
Rest 3:30
Score is total working time
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7/15/2021 - OPT SKILL

Every 3:00 Until Failure
2 UB Muscle Ups*
*Add 2/1 Reps every round
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7/15/2021 - WOD

50 GHD Sit Ups
100/80 Calorie OF CHOICE
40 GHD Sit Ups
80/64 Calorie
30 GHD Sit Ups
60/48 Calorie  
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