CrossFit Workout 7/20/19

Warmup
3 rounds:
20 du
10 scap pullups
3 toe to ring/1 RMU

CrossFit Workout
On a running clock
0-1:00
1 max set of strict pullups

3:00 rest

At 4:00 start
7 RFT
15 DU
8 Toe to Ring

At 14:00 start:
30/20 cal Bike for time

RX+
3 RMU OR 1 Strict RMU. You may mix and match
40/30 cals

Finisher, for quality
3×6 Sumo Deadlifts at around 50-60% of your DL max

Strength deload
Back squat
1×3 @ 50%
1×3 @ 60%

DL
3×1 @50%
3×1 @60%

Focus on moving these for speed

Conditioning
:20 on/1:40 off on the bike for 10 rounds