46.3

Strength 

  Back Squat

     1x4 @ 65%

     1x4 @ 70%

     4x3 @ 75%

               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 20

  10 Min EMOM Press Work, 5 Min 1RM
     Minutes 1-5:  1 Jerk @ 75% of 1RM
     Minutes 6-10:  1 Jerk @ 80% of 1RM
     Minutes 11-15:  Attempt to find today's 1RM


Comp WOD
  With a running clock:

At Time 0:00:

   5 Min EMOM
     10 Russian KBS @ HAP

At Time 8:00:

  For Time
     400 meter Run
     15 Muscle Ups
     400 meter Run
     12 Muscle Ups
     400 meter Run
     9 Muscle Ups


Skill Work
     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6 Min EMOM 
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)