WOD

Tuesday

Strength: max rep gymnastic pulls

Pull-ups, CTB pull-ups, bar muscle-ups, or ring muscle-ups

(pick one, 3 attempts)

Metcon: "Round the Blend"

(with an 18-minute cap)

3 rounds of

21/15 cal bike

7 pull-ups + 7 toes-to-bar + 7 chest-to-bar pull-ups

Then 3 rounds of

9 power cleans (155/105#)

9 push jerks (155/105#)

Virtuosity training:

2 rounds of

30 sec one-arm OH DB hold (L) + 15 wtd sit-ups

30 sec one-arm OH DB hold (R) + 15 wtd sit-ups

30 sec two-arm OH DB hold + 15 wtd sit-ups