piercing crossfit wod

1) Pause Clean 3RM (Pause at the top of the knee for a 2 count); 1x3 @ 95%, 1x3@90%
2) Bench 3x5+ @ 65/75/85% + 25x BPA
Joker Sets 2x5 + Renegade Row
Back Off Sets + Muscle Ups or Hips to Rings
3) 5 Rounds for Time
3x Wtd Pull Ups 45/25
5x Strict Pull Ups
7x Kipping Pull Ups
4) 10 min AMRAP
5x Thrusters 95/65
7x Hang Power Clean 95/65
10x SDLHP 95/65

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