10 Calorie Bike / Row
5 Pull Ups - 10 Hang Pwr Cleans
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WOD: Part A
3 Rounds for time
6 Pull Ups L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3
9 Inverted Rows L1, 9 Pull Ups L2, 9 C2B Pull Ups L3
9 Hang Pwr Cleans - 75/55 L1, 105/75 L2, 155/105 L3
*18 Min Cap!
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Strength/Lift: Deadlift
E3Ms x 3 Sets - 3 Reps @85-90%
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WOD: Part B
Ping Pong EMOM x 14 Mins (7 Each Movement)
Min #1 - 12 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
Min #2 - 10 Deadlifts - 105/75 L1, 155/105 L2, 225/155 L3