WARM-UP:
2 Rounds of 20 Cal Bike, 16 Shoulder Touches, 15 Air Squats
Dynamic Stretch
STRENGTH:
Clean Pulls 4 Reps EMOM for 5 min
Clean High Pulls 3 Reps EMOM for 5 min
The challenge today is to get heavy and NOT to drop the bar between reps.
WOD: MIXED BAG
10 min AMRAP
20 Calorie Bike
15 HSPU
10 SandBag 2 Shoulder 120/100
1 100m KB Farmers Carry 110/70
ICING:
Muscle-up progressions.
Get 6 MU’s if you have them.