Deep Comp - 08/07/15

I. Warm-Up

80' Bear Crawl (40' Fwd, 40' Bkd)
60s e/s Samson Band Stretch
5 Rope Climbs

II. Strength

Speed Deadlift - 70% x 3 x 5 

III. Skillrobic

Alternating EMOM 20
1. 3 Muscleups
2. 8 Overhead Alt. Lunge 95/65#
(not walking lunges)

IV. Conditioning

AMRAP in 20 
10 Box Jump, Step Down 24/20"
10 KB Swings 53/35#
30 Double Unders
Rest 1 Min