WOD:
3 Rounds for time of:
9 Muscle-ups
11 Squat cleans @ 175/125
*20 minute cutoff
SCALES:
Gold
3 Rounds for time of:
9 Muscle-ups
11 Squat cleans @ 155/105
Silver
3 Rounds for time of:
9 Muscle-ups transitions
11 Squat cleans @ 125/85
Bronze
3 Rounds of:
15 Pullups (band assisted)
9 Dips (band assisted)
11 Squat cleans @ 95/65
WARMUP:
5 min AMRAP:
3 MU transitions
4 Spiderman lunges
5 Squat cleans (work up to WOD load)
SKILL WORK OR SQUAT CYCLE