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