1:30 Squat Hold
(White board brief)
3 Rounds
5 Kip Swings
5 Pull Ups
5 Font Squats with empty bar
Muscle up warm and review
5 Reps of each
Jump to Hollow
Hollow to Kip
Kip to Knees to bar
Knees to bar to open hips with pull down on bar
Clean review and warm up
5 Reps each
Clean pull from Power Position
Clean High Pull from Power Position
Power Clean
Hang clean
Squat Clean from the floor
**Warm Up to WOD weight*
:30 WOD
“Pennies”
For Time
6 Squat Cleans 225/155lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 225/155lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 225/155lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 225/155lbs
6 Muscle Ups
20 MIN TIME CAP
To modify this WOD-
Reduce weight on Clean
Reduce number of MU
Power clean, no squat
Cool down
Childs pose