Strength/Skill
EMOM For 10 Min
ODD = 3 Squat Cleans @ 77%
EVEN = Handstand Walk 50′
—You may hold a handstand against wall for 30 sec or hold plank for 30 sec
Conditioning
15 Min AMRAP
50 Wall Balls 20/14lb
25 Power Cleans 165/105lb
12 Ring Muscle-Ups
WOD Notes: Rx’d for WB is 10′ (black line) & 9′ (red line) for masters 55+. Power clean weight is around 60% 1RM. You can scale MU to 4-8 reps, do 10 MU progressions on the ground (kip & sit through), or do 20 C2B Pull-ups.
