Main – WOD
Weightlifting
3 Position Clean and Jerk (12 mins to max in reverse order)
Floor, Hang, Hip, Jerk
Metcon
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
