-Warm Up-
2 rounds
10 shoulder taps
10 groiners
10 scap pull-ups
Into..
2 rounds
5 up/downs
5 inchworm + push up
5 Kip swings
Into..
2 rounds
8 RDLs
8 hang muscle cleans
8 elbow punches
8 hang power cleans
-Strength/Skill-
ON A 10:00 RUNNING CLOCK…
Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up
-WOD-
ON A 12:00 minute Clock
20 Ring Muscle-Ups Buy-In
Or
30 burpee C2B pull-ups
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)
7 Lateral Burpees Over Bar
