Friday 9.13.19

by Spearfishyoga

STRENGTH:

EMOM x 10

1 Squat Clean

WOD:

Option 1:

21 Pull-ups

15 Chest to Bar Pull-ups

9 Bar Muscle Ups

4 min time cap

then..

6 min to establish a 1 Rep Max Clean

Option 2:

4 min AMRAP:

10 Ring Rows

10 Kettlebell Swings 55/35

then..

6 min to establish a 1 Rep Max Clean