WOD

Monday

Capacity Builder: “Muscle-Uppity”

In 90 seconds

9 power cleans (115/85#)

9 front squats

9 push jerks

Then AMRAP ring muscle-ups

---- 30 sec rest ----

In 90 seconds

7 power cleans (135/95#)

7 front squats

7 push jerks

Then AMRAP ring muscle-ups

---- 30 sec rest ----

In 90 seconds

5 power cleans (155/105#)

5 front squats

5 push jerks

Then AMRAP ring muscle-ups

---- 30 sec rest ----

In 90 seconds

3 power cleans (185/135)

3 front squats (185/135)

3 push jerks (185/135)

Then AMRAP ring muscle-ups

Metcon: "Master Splinter"

3 rounds of

400m run

12 burpee box jump-overs (24/20")

15 thrusters (95/65#)