0150821 Friday WOD

5 x :25 of ME Front Squats @ 65%, rest :35 Part 2

21-15-9 reps for time of:

squat clean (95-85/75-65),

ring dips,

200m run after each round

Extra OPTINAL

4 rounds of: 4 bar muscle-ups + 5 CTB pull-ups + 6 pull-ups, rest :90 *the goal is to go UB

5 x :25 of ME Front Squats @ 65%, rest :35 Part 2

21-15-9 reps for time of:

squat clean (115-135/95-85),

ring dips,

200m run after each round

Extra OPTINAL

4 rounds of: 4 bar muscle-ups + 5 CTB pull-ups + 6 pull-ups, rest :90 *the goal is to go UB