Power Cleans and a Leg smoker!

Warm Up-

Row 1K

Muscle ups- 30 reps in as few sets as possible

TGUs- 5 minutes of continious movement switching hands at the bottom of each rep, 50/30 dumbbells.

SWOD-

Power Cleans- 15 - 1 - 10 - 1 - 5 - 1

* Do 15 touch and go reps followed by a heavy single rep, then 10 and a heavy 1 rep, then 5 and a heavy o1 rep. Take as much time as needed between sets.*


Muscle Endurance-
Every minute on the minute for 10 minutes perform:
10 unbroken wall ball shots 20/14
10 HR Pushups


WOD-

3 Rounds for time:

500m Row
10 Front Squats 185/115