Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 20 Mountain Climbers
b) 5 Transition Rocks (Incline, Supine, or Elevated)
c) 5 Muscle Snatch from Knee + 5 Overhead Squats

Strength:

Snatch 3RM

WOD:

EMOM 20, alternating:
a) 5 Back Squats, 90% of 10RM from Day 2 of this week
b) 6/4 Muscle-Ups

Extra Work: Strict Chin-Up 5 x 2-3 Reps from Failure