Pre WOD:

B, Bar Muscle Up Practice:
Level 1:
EMOM for 9 min:
1, 1-3 Hip To Bar Practice
2, 5 Jumping Bar Muscle Up
3, 3 Low Bar Muscle Up

Level 2:
E2MOM for 10 min:
1-3 bar Muscle Up

Level 3:
35 Bar Muscle Up for time

WOD:

Capacity Strength Amrap:
A, Amrap 12 min:
6 Hang Power Clean (65% of 1 RM Jerk)
6 Push Jerk (65% of 1 RM)
6 Weighted Strict Pull Up 10/5 kg
20 Sec Weighted Active Hang
Rest 1 min between rounds

– rest 5 min to part B

B, Amrap 8 min:
30 Deadlifts 60/40 kg
15 Handstand Push Ups

Post WOD:

A, OH Stability+Lunges:

3 set*10 meter Double KB Overhead Walking Lunges

– Build up as heavy as possible but within unbroken sets
– Goal is to build heavier than 2 weeks ago