Skill: 6 min EMOM

Odd: 30 DUs (45 secs of DU practice)

Even: 3 TnG (touch and go) power cleans. Increase weight each set if you can. Start at about 50% clean

 

Strength: OHS 12 mins

1x5 55%

2x4 65%

2x3 75%

1x2 85%

 

WOD: 4 RFT

3 Bar or Ring Muscle Ups (scale: 3 pull ups/3 dips)

5 HSPUs

7 Power Cleans 155/105

 

Cash Out: 75 DUs (225 singles)

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