12/12/16

AM
4 rounds @ 85% effort:
1000m Row
1 Muscle Up
15 Dumbbell Thrusters 30#/hand
1 Muscle Up
30 Double Unders (goal is UB, but don't restart if you fail)
1 Muscle Up
rest 3 minutes
All du ub, kept failing that third muscle up even round ugh. Hurt so much.
PM
A. EMOM x 5
3 TNG Power Cleans + 1 Split Jerk @ 145# (pause in jerk for 3 seconds) done.
+
EMOM x 16
odd - 8 Back Squats @ 155# (from rack)
even - 8 TNG Power Snatch @ 85#
Done.

Finisher:
8 sets (not timed):
2 Wide Grip Strict Pull-Ups (add 5-10#)
6 Slow Glute Ham Raises
12 Second L-Hang Hold
Done 5#