WOD:

3 Rounds (7 Min Cap)

6 Squat Clean Thrusters 135/95 (115/75) [95/65] *Scale to DB Squat Clean Thrusters

4 Ring Muscle Ups *Burpee Strict Pullups

Rest until the 9:00…

Then…

EMOM 6

15-20 Wallballs 20/14 10′

2-4 Ring Muscle Ups *Burpee Strict Pullups

STREGNTH:

#clean and jerk

In 12:00

Complete

7 Reps @ 185/125 (155/105) [135/95] 95/65

5 Reps @ 225/155 (185/125) [155/105] 135/95

3 Reps @ 255/175 (225/155) [185/125] 155/105

Find a Heavy Single in remaining time

Ex: 7 Reps at 185, then 5 Reps at 225, then 3 Reps at 255…Then Heavy Single

FINISHER:

AMRAP 8

20 Plank Taps or 4 Wall Walks (Rx+25′ HS Walk)

4 Handstand Push Ups *4 Strict DB Press

10/8 Calorie Bike Erg

(Increase HSPU reps by 4 each round – 4,8,12,etc..)