Tuesday WOD:

 Warm-up

Run 300m
5 Wall Squats
10 Ring Rows
20 Hollow Rocks
Run 200m
10 Squat w band around knees
10 Back Extensions
-Group Stretch

Weightlifting

Back Squat (1x1)Take 20 minutes to find your heaviest lift for the day

Weightlifting

Back Squat (1x2@85%)

1-Mile Run (Time)Max Effort 1-Mile RunRest

4 Minutes before Metcon

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 8
2 Strict Muscle Ups
3 Strict C2B
4 Strict Pull Ups
5 Strict HSPU1 muscle up= 3 strict pull ups + 3 strict dips
For those that are scaling, use the least resistance band to build your strength in the strict movement