Wednesday

First....
Group warm up
3 rounds
9 wall balls
6 Cs and Ds
3 HSPUs

then

strength
12 mins to find a 3 Rm "clean grip" Deadlift
Start light and work your way up
a suggested rep scheme is
3-3-1-1-1

Metcon
WORKOUT 11.6

Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster, 3 reps 100/65
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Level 1
75/55 and banded pullups

Level 2
100/65 and kipping pullups