SKILL/WOD PREP: 10 min EMOM
MIn 1 – Muscle Ups = 2 Ring/Strict Pull-Ups + 2 Kip Swings + 2 Hips to Ring/Bar or
C2B/PullUps= 2 Strict Pullup/Chest to Bar + 2 tight Kip swing + 2 big kip swing
Min 2 – 3 Power Cleans (Building to middle set weight)
WOD: On a 15 min running clock complete
15 Ring/Bar Muscle-Ups (4 min time cap)
Then in the remaining time…
2 ROUNDS – 7 Power Cleans (60/40) 7 Lateral Burpees Over Bar into…
2 ROUNDS – 5 Power Cleans (70/50) 7 Lateral Burpees Over Bar into…
AMRAP in remaining time of 3 Power Cleans (85/55) 7 Lateral Burpees Over Bar
HIIT&RUN
EVERY 4:00 for 24 MINUTES (6 rounds)
30 Wall Balls (9/6)
15/12 Cal Bike
MAX Double Unders in Time Remaining
Rest 1 min between sets
HAPPY BIRTHDAY SEAN!!!!!