MON 11/13/23 WOD

Warm Up – 3 sets:  10 PVC pass-throughs - 5 false grip ring rows - 6 air squats - 5 hand-elevated ring push-ups – Muscle up progression:  :30 at each movement – jumping ring dips or ring dips – leg assisted muscle up transitions (slow) – leg assisted muscle up transitions (fast) – false grip kip swings – Hang cleans:  5 hang clean pulls – 5 hang muscle cleans - 5 tall cleans – 10 hang power cleans – 10 hang power cleans – Load up:  4 hang power cleans – Rest 1:00 between sets – Unbroken reps – Mini round:  10 air squats – 1 muscle up (scale as needed) – 2 hang power cleans (at workout weight) –

WOD
50 air squats L2-same L1-30 air squats
7 ring muscle-ups L2-7 C2B pull ups L1-15 ring rows
10 hang power cleans L3-135/95# L2-115/75# L1-65/45#

3 ROUNDS FOR TIME

Post WOD - 1:00 foam roll quads/side - 1:00 foam roll upper back - 1:00 foam roll calves/side