Strength/Conditioning

A) Work to a Heavy Single Deadlift

B) EMOM x 8
3 Deadlifts @ 85% (of single)
3 Muscle-Ups

C) Work to a Heavy Triple Bench

D) EMOM x 8
3 Bench @ 85% (of triple)
10 T2B

E) 3 Rounds
10 Overhead Squats
50 Double Unders

Results:

A) 445 (20lb Deadlift)

B) Completed @ 355

C) 255 x 3

D) Completed @ 215

C) 3:15 

* Completely wrecked from the Deadlifts, taking today off (posted late). Trying to not over train and since i have been focusing alot of the strength component of training the rest will hopefully be beneficial to my gains. Keep on the grind!