Thur May 16, 2019

plates

Warm Up:
3 Rounds, 12 KB Swings, 100m Run, 30 sec squat hold, 100m Run
followed by
Movement Prep for EMOM with Empty Bar

SWOD:
12min EMOM
2 Hang Cleans building
*starting with empty bar

WOD: 
3 Rounds
8 Bar Muscle Up (L1 ) 8 Chest to Bar (L2) 8 Pull ups (L3)
12 S2OH (135/95) (L1) (115/75) (L2) (95/55) (L3)
16 Bar Facing Burpee

PWOD:
Row Intervals
1min Row Sprint for meters
1min Rest