WOD:

#pinsandneedles

AMRAP 12

5 Strict Pull-Ups

10 Overhead Squats (95/65) * Scale to Front Squats

15 Deadlifts (95/65)

Beachfit will do:

AMRAP 12

5 Ring Rows (RX+ Pullups)

10 Double DB Front Squat (RX 35/20 RX+ 50/35)

15 Double DB Deadlift (RX 35/20 RX+ 50/35)

RX+ WOD:

21-15-9:
Deadlifts (225/155)
Overhead Squats (135/95)

Stimulus wise, we are looking for the following criteria:
Deadlift – A load we are very confident we can complete 21+ repetitions unbroken.
Overhead Squat – A load we are very confident we can complete 21 repetitions unbroken.

CASHOUT:

#minisprint

1 Round for time:
750/600 Meter Ski Erg(sub Row)
100 Double-Unders (200 singles)
50 Hang DB Clean and Jerks (50/35) *5 on Right, 5 on Left