6/18 WOD

1) 10 minutes to establish a 1rm Weighted Muscle-Up.
20 lbs

2a) Back Squat: 1X5 @ 60%, 1X5 @ 70%, Max Effort @ 80% – rest as needed.
240# x 7 reps

2b) Bench Press: 1X5 @ 60%, 1X5 @ 70%, Max Effort @ 80% – rest as needed.
205# x 9 reps
Conditioning

5 rounds for time of:

7 HSPU (reg. standard)
14 KB Snatch 24/16kg (7r/7l)
21 Slapping Pushups (hands slap the chest, NOT clap)
Time: 15:10
Midline

3X Max Effort Weighted Plank @ 45lbs


Best: 1:45