Warm Up: 5RDS- 5 Kipping Swings + 5 Wallballs + 5 Burpees
Skill – Muscle Up Practice
3×10 False Grip Ring Rows
3×5 False Grip Pullups
WOD – For time
9-7-5
Cleans (RX:80-90-100kg/ 50-60-70kg)
Muscle Ups
Scaled WOD (if Clean 1RM =<80/50kg + no muscle ups)
9-7-5
Cleans (45/30kg)
Pullups (x2)
Ring Dips (X2)
