(Practice/Gymnastics)
Warm-up: (15 min)
SOD
5 round EMOM on the 90 sec of 3 Front Squats (2 sec pause at bottom). 70-75% 1RM (15 min)
WOD
On the 2:00 minute mark for 14 Minutes (7 rounds)
2 Ring or Bar Muscle Ups OR 3 Chest to Bar Pull-ups = RX (3 Regular Pull-ups OR 1 chin over static hold for 10 seconds = MOD)
5 Power Cleans (185/115)
7 V-ups
Rest remainder of 2:00
