Sunday morning Pullup/Muscle Up session this week at 9am with Dave.  Be there!

WOD
warmup with increasing loads in sets of 5-3-3-2-2 reps
Strength:
Sumo Deadlift 

4-4-4-4 @ 80% 1RM
Finish with 100 banded KB Swings

Metcon:
3 Rounds:
100m Farmer’s Carry (52/35 in each hand)
10 KB Snatch (52/35) each arm
25 V Ups
Time cap of 10 minutes