Main – WOD


3 Position Clean and Jerk (12 mins to max in reverse order)

Floor, Hang, Hip, Jerk


If you do not have mu, do sx.

Rx: Metcon (Time)

30 Muscle-Ups for time.*
Bar or rings

SX: Metcon (No Measure)

3 rounds not for time of:

10 Seated Band Muscle-Ups
10 V-sit Hip Extensions
10 Hollow/Arch Swings on the Rings