WOD:

Every 3:00 for 4 RDS: 15/12 Cal Row 10 BF Burpees Max PP in Remaining Time 115/80

Then, 5 down and back sled pushes

 

Comp Rx:

1. Ring Muscle-Ups 3 Rounds: 35% of Max Unbroken Muscle-ups 25% of Max Unbroken Muscle-ups 15% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2. Conditioning 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30 Calorie Row

3. Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 72% Minute 2 – 2 Reps @ 77% Minute 3 – 1 Rep @ 82% Minute 4 – Rest

4. Back Squat 2 Rounds: 7 Reps @ 74% 5 Reps @ 78% 3 Reps @ 82%

Rest 2:00 between each set of squats