Strength/Skill

EMOM x 8 MINUTES

1 Strict MU or 3 Strict MU Transitions


Workout

AMRAP x 15 MINUTES

60 KB Swings (53/35)

50 Cal Bike

40 Toe to Bar

30 Power Clean (135/95)|(95/65)

20 Muscle-Ups*

*Athlete choice for Bar or Ring Muscle-Up

Capacity Work 

AMRAP x 15 MINUTES

60 Russian KB swings  

50 Cal Bike

40 sit ups

30 DB hang cleans  

20 Ring Rows, tough

 

Homework

Make up from earlier in the week  

or

REST

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