WODs

5 Rounds for time: 30 MBC 12/9kg 10 Pull-ups

Rest Day

20min. AMRAP: 50 Double Unders 30 Burpee over bar 30 Hang Power Clean (95/65#)

5 Rounds: Row 500/400m 10 Shoulder-2-Overhead (115/75#)

Missed Session catch-up day

3 Rounds: 30 Weighted sit-ups 10 Power Clean & Jerk (115/75#)

10 Rounds: 30 Air Squats 1 Muscle Ups or 3 Jumping Muscle Ups