WOD
Quick 101 Front Squat warm up
Then 13 mins to load
For time:
Complete 25 reps of the following, 1st 2 are a complex:
1 Squat Clean @ 85 / 65 – 100 / 77.5kg
1 Front squat
2 Bar muscle ups / 4 chest to bar – 5 pull ups
1 Sq Clean and jerk @ 85 / 65 – 100 / 77.5kg
1 Ring muscle up – 2 Chest to bar – 3 pull ups
Every 5 mins on the 5 mins 15 Dus, increment by 15 every 5 mins
* 30 min cap
FHT
10
8
6
4
2 (RIR 1)
Then 3 x 5 reps of
Dumbell press
and Pull ups