Part 1:

10 Minute EMOM

Pull Ups/Muscle Ups

*Pick a rep or time range each minute (under 25 seconds of work)

*This should not be max effort early on

Part 2:

3 Rounds

75 Double Unders (175 singles)

21 KB Swings (53/35)

12 Handstand Push Ups

*15 Minute Cap

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8:15 PM Olympic Lifting

A) 3 Position Power Clean 

3 x 2 at 80% max power clean

B) 4 Sets

Hanging Leg Raise x 15

:30 HS Hold

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