A. Group warm up

B. WOD demo

C. For time:
3 rounds of:
5 bar/ring muscle-ups
10 DB snatches 50/35 | 5 per arm
Then, 3 rounds of:
15 deadlifts 155/105
30 air squats
Then, 3 rounds of:
5 bar/ring muscle-ups
5 cleans 155/105

Scaling options: C2B, jumping pull ups, ring rows, hang cleans


D. Cool down
Source: Workout Of The Day

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