WOD

Friday

Strength: ring muscle-ups

1 set of max reps

Metcon: stamina back squats

4 rounds of 9 unbroken reps @70% 3RM

Metcon 2: "Encore"

3 rounds of

40/34 cal row (or 34/29 cal bike)

20 lateral burpees over DBs

10 DB squat cleans (50/35#)