WEDNESDAY

WOD

Skill:
Muscle Up Progression
Technique & Efficiency
12 Minute EMOM
1-3: 10 False Grip Ring Row
3-6: 8 False Grip Row to Turnover
6-9: 8 Ring Dips
9-12: 5 Muscle-Up Floor Progression

MetCon:

11 Minute AMRAP
8 Power Cleans (95/65)
8 Chest to Bar Pull Ups
8 Push Jerk (95/65)
8 Toes to Bar
*If you finish 5 rounds,
AMRAP in remaining time of:
8 Thrusters (95/65)
4 Muscle Ups (scale to C2B Pull Up)