WOD

Sunday

Metcon: "Dottir"

12 bar muscle-ups

21 deadlifts (225/155#)

9 bar muscle-ups

15 hang power cleans

6 bar muscle-ups

9 shoulder-to-overhead

Virtuosity Training:

4 x 200m farmer carry (choose a challenging KB wt)

Plus 1 min plank hold accumulation between sets