STRENGTH
Pendlay Rows
8 Sets of 3 every 30 seconds
Bar Load = 30% 1RM Deadlift
10 Minutes of muscle up transition practice
WOD
5 RFT
100m Sprint
1 Clean and Jerk (195/135)
Max rep Muscle ups
Scaled:
Use an appropriate weight for a quality clean and jerk
Scale the muscle ups to Unbroken Chest to Bar pull ups or Unbroken Pulls ups
or unbroken pull ups using the lightest resistance possible.
Rest as needed between rounds
