WOD

Friday

Strength: false grip pulls

(M-U pulls, ring-to-chest pull-ups, or ring rows)

2 sets of 4-8 reps

Metcon: "Pull Over"

(strict pull option: 15, 10, 5, 3 gymnastic reps)

30 pull-ups

20 power cleans (135/35#)

20 CTB pull-ups

15 power cleans (155/115#)

10 bar muscle-ups

10 power cleans (185/135#)

5 ring muscle-ups

5 squat cleans (205/155#)