Strength
12 minutes to work to heavy single weighted chin-up
WOD
5 rounds for time, varying order:
5 muscle-ups
10 toe-to-bar
10 kettlebell swings (53/35#)
10 shoulder to overhead (115/75#)
200m run/250m row
rest 2 minutes
12 minutes to work to heavy single weighted chin-up
5 rounds for time, varying order:
5 muscle-ups
10 toe-to-bar
10 kettlebell swings (53/35#)
10 shoulder to overhead (115/75#)
200m run/250m row
rest 2 minutes