WOD:

#lucky sevens

5 Rounds:

7 DB Clusters (50/35lbs)  Rx+70/50lbs  *If want to use barbell, 135/95lbs

12 Chest to Bar Pullups   Rx+7 Bar Muscle-Ups  *Scale to Pullups or Ringrows with 1 sec pause

STRENGTH:

#barbell conditioning

5 Rounds:

5 Deadlifts (70%)

8 Bench Press (70%)

Example:

Weight is based off of 70% of that respective movement. Two separate bars. As an example, if an athlete has a 400 max deadlift, and a 245 max bench press, the workout would be:

5 Rounds:
5 Deadlifts (280)
8 Bench Press (170)