WOD 1: EMOM for 5 minutes complete 5 deadlifts @ 70%
WOD 2: CrossFit Test 3
Tabata: Air squats
followed by max muscle-ups
*Scale to pull-ups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
WOD 3: For time:
50 calorie row
40 push-ups
30 ball slams 25/15
20 jumping lunges
10 burpees