5 rounds of:
:30 ME Touch and Go Power Cleans*
:30 Ring Muscle-Ups**
* Choose weight but choose wisely. We had some heavy deadlifts yesterday and more tomorrow.
**Ring muscle ups have appeared in the open more often than bar muscleups so please be prepared. If you don’t have your muscle ups scale to your best pullups.
12 rounds of:
12 Row for Calories (Do 25 split jumps every other set)
12 Snatches (anyhow) 75/55#
Rest :30 between rounds
No dropping of solo 10 or 15 pound plates
4 x 5-8 Weighted Straight Leg GHD
4 x 5-8 Bent Over Rows @ 60-80% of power clean