TUE 9/2/25 WOD

Warm Up – 2 sets:  10 PVC pass-throughs – 10 around the worlds – 10 back rack presses - 10 false-grip ring rows – 10 air squats – Ring muscle ups:  15 sec ring support top – 15 sec ring support bottom – 5 kneeling ring transition to bottom – 5 ring dips – 3 jumping ring muscle ups – 1 ring muscle up – Hang power cleans:  2 sets:   5 hang power shrugs – 5 hang power pulls – 5 power cleans –

WOD
50 air squats L2-40 reps L1-30 reps
7 ring muscle-ups L2-jumping ring muscle ups / low ring transitions L1-10 ring rows + box dips
10 hang power cleans L3-135/95# L2-115/75# L1-45/35#

3 rounds for time (15 Min Cap)

Warm Up II - Back squat:  2 reps of each:  ¼ squats – ½ squats – full squats – 5 back squats – Build up:  5-4-3

Strength – Back Squat – 3-3-3-3-3 (3 min per set)

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm