Monday, September 17 2018

Skill: Muscle-ups or MU progressions 

WOD: 0:00-10:00
AMRAP 10
5/3 Bar Muscle-ups (Scaled to 10/6 C2B Pull-ups or chin over bar) 
10 KB Swings 53/35
14 Goblet Squats

10:00-20:00
Build to one heavy Hang Squat Clean

20:00-30:00
AMRAP 10
12/8 Cal Bike or 15/12 Cal Row 
10 KB Swings
14 Goblet Lunges

L2: 35/25
L1: 25/18