Wednesday

Rings 1: 3 rounds of:

Reverse Row 8-12 reps

Assisted Pull ups 8-12 reps

WOD

For time: 150 single-unders 20 bar muscle-ups* 10 squat cleans, 115/80 lb. 150 single-unders 15 bar muscle-ups 15 squat cleans, 115/80 lb. 150 single-unders 10 bar muscle-ups 20 squat cleans, 115/80 lb. 150 single-unders

*a good sub for the bar muscle up, if you are not doing them with a band or jumping bar MU's, would be strict pull ups.

Post time to the Zen.