45.3

Who knows what the future holds, keep your fingers crossed!!!!

Strength 

  Front Squat

     1x6 @ 70%

     1x6 @ 75%

     6x3 @ 80%

               Overestimate your max as described before
               Reduce weight if needed decide  by feel
               In your last set,  complete the 3 reps prescribed or do max reps up to 10

  15 Min EMOM Press Work
     Minutes 1-5:  1 Jerk @ 73% of 1RM
     Minutes 6-10:  1 Jerk @ 78% of 1RM
     Minutes 11-15:  1 Jerk @ 83% of 1RM


Comp WOD
  With a running clock:

At Time 0:00:

   5 Min EMOM
     10 Russian KBS @ HAP

At Time 8:00:

   3 Rounds For Time
     200 meter Row
     15 Burpees
      Rest 1 Minute

At Time 20:00:

   For Time
     30 Muscle Ups


Skill Work
  Spend 20 Minutes Practicing:
      Weighted Pistols
      Triple Unders
      Freestanding HSPU

                 If you have other more pressing/glaring skill work deficits,
                 work on that movement.
                 Especially if that movement is a Regional Skill