WOD:

For Time

500m Ski OR Row

21 Hang Power Cleans (115/75) [95/65] Rx+135/95 *Can sub KB Swings

21 HSPU* Can scale to Inverted HSPU or Strict DB Press 35/25s

500m Ski or Row

15 Hang Power Cleans

15 HSPU

500m Ski or Row

9 Hang Power Cleans

9 HSPU

500m Ski or Ski

*HSPU can be kipping or strict today, depending on which you would rather work on.

STRENGTH:

#Power Clean

Every :30 for 5:00

1 Rep EMOM 5

1 Rep Build across sets – The reps on the :30 should only be at a moderate weight, and should be technique and speed focused. During the EMOM you can make more substantial weight jumps to a challenging single for the day.

FINISHER:

AMRAP 8

800m Run *1800 Bike Erg

8 Wall Walks

Max Bar Muscle Ups in remaining time *Scale to Burpee Chest to Bar/Regular Pullups

*The goal is to have a couple minutes left for Bar Muscle Ups. We want you to hit a few meaningful sets without forcing anything or getting to a major breakdown of technique. Rest as required.