Kettle bell/Function:
A.) RDL’s
5×5 @ 60% of DL
– In between sets
5 strict PU’s
B.) 10 rounds
2 double Clean and Front Squat (35s,26s)
5 ring rows
5 KB Push Press
Perform/RX
A.) RDL’s
5×5 @ 60% of DL
– Inbetween sets
5 strict PU’s
B.) 10 rounds
2 Heavy Squat Cleans
5 Pull-ups or 1 Muscle-up
5 KB Push Press or 3 HSPU
Compete:
A.) RDL’s
5×5 @ 60% of DL
– Inbetween sets
5 weighted PU’s
B.) “Transformers”
10 rounds
2 Squat Cleans (225/155)
3 Muscle-ups
4 HSPU
-Results to comments!
A. 185×5
B. 12:50 – did 155# for cleans, pull-ups for 2 rounds then ring rows, and HSPU throughout. I didn’t have NEARLY enough calories, and didn’t have any energy for this WOD.