WENDLER
Back Squat
MUSCLE UP
0:00 - 6:00min
Muscle up practice
FOCUS
*Make your body long under the rings/bar.
*Press down hard on the rings/bar right up until hip pop.
6:00 - 12:00min
1-3 Muscle ups
E.M.O.M for 6 minutes
BARBELL CYCLING
15 Power Cleans - 50/35kg
1 minute rest
12 Power Cleans - 60/40kg
1 minute rest
9 Power Cleans - 70/55kg
For time.
Time Cap: 7 minutes
WOD
5 rounds for time of:
200m Run
15 Overhead Squats - 40/30kg
Time Cap: 13 minutes