Wednesday 12/13/17

Strength
12 mins Muscle up or pull up work
Muscle ups EMOM x 12
Min 1 - 5 hips to bar/rings
Min 2 - 5 strict transitions
Min 3 - 1 muscle up + 4 dips

Pull ups EMOM x 12
Min 1 - 3 wide grip Australian, 3 regular grip, 3 close grip
Min 2 - 5-10 strict pull ups with or without a band
Min 3 - 5-10 scap pull ups

WOD
"Hindsight"
20 min AMRAP
RX
2 bar muscle ups
4 strict HSPU
8 DB Hang squat cleans (50/35)

Option A
7 C2B
7 DB push press (50/35)
7 DB Hang squat Clean (50/35)

Option B
7 pull ups
7 DB push press (35/25)
7 DB front squats (35/25)