Warm-up

• 3 Rounds
  • 1:00 Row
  • 10 Single Leg Kb Deadlifts (each side)
  • 10 Kip Swings
  • 10 KB Hang Cleans (light)
  • 5 Scap Pull Ups / Strict Pulls Ups / Kipping Pull Ups
  • 10 KB Strict Press (each arm)

PARTNER WOD!!!

• Teams of 3 – For time:
  • 30 Power Snatches, 135/95 lbs
  • 30 Clean & Jerks, 135/95 lbs
  • 30 Ring Muscle-ups
  • 30 Clean & Jerks, 135/95 lbs
  • 30 Power Snatches, 135/95 lbs

Complete in teams of 3. Split reps as desired; suggest quick 5 touch and go reps.

Rest 1 min before part 2…

• As many reps as possible in 3 mins of:
  • 1 set of Ring Muscle-ups

Complete in teams of 3. The score is the total number of muscle-up reps as a team.

QUALITY

• 3 rounds for quality of:
  • 20 Alternating V-ups
  • 15 GHD Hip Extensions
  • 10 L/10 R Dumbbell Curls, pick load

Cash Out GHD Hip Extensions / 30 Superman Extensions Scaling Options: Scale to a barbell weight that is moderate/light these should be t&g reps or very quick singles. For the muscle ups scale to bar or sub 45 total pull ups.