WOD
Primer
2 Rounds
6 ea/side SA KB DL
20s Ring Row Hold
5 Heavy DBall Cleans
Conditioning
Teams of 2, For Time :
30 Pullups | C2B
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
90/70 Cal Bike
30 Pullups | C2B
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
90/70 Cal Row
Extra
Strength (before WOD)
For Time:
5 Bar Muscle-ups + 5 Squat Clean and Jerks (70%)
4 Bar Muscle-ups + 4 Squat Clean and Jerks (75%)
3 Bar Muscle-ups + 3 Squat Clean and Jerks (80%)
2 Bar Muscle-ups + 2 Squat Clean and Jerks (85%)
1 Bar Muscle-ups + 1 Squat Clean and Jerks (90%)