Part 1:

Every 1:30 for 5 Sets

5 Hang Squat Clean Thrusters 

*Must be unbroken.  Start light, end heavy if you want

Part 2:

Crossfit Open 15.3


7 Ring Muscle Ups (Scale: 14 Pull Ups or Chest to Bar Pull Ups)

50 Wall Balls (20/14)

100 Double Unders 


*Take time for a good warm-up: Sweat, activate, WOD, stretch.  Today taxes the body from head to toe.  Stick to fully Rx’d or fully Scaled today and focus on 14 minutes of intensity – today is not the day to get your first muscle up or double under*