WOD:
9 min EMOM
1 High Hang Squat Clean + 1 Low Hang Squat Clean
Then,
15 mins to find 1RM C&J
 
Comp Rx:
 
1. Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
 
*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.
 
2. Back Squat
4 Rounds:
In a :30 Second Window:
Max reps @ 70%
 
Rest 2:30 between sets
 
3. Conditioning
AMRAP 20:
10 Thrusters (135/95)
30 Calorie Row
16 Chest to Bar Pull-Ups