Tuesday’s WOD

Warm-up:

5 Sets:
10 Steps Forward Crawl
10 Steps Backward Crawl
5 Back Squats @ 50X1 Tempo

Strength:

Back Squat 10RM, then 90%x10x2

WOD:

12-9-6 For Time:
Clean & Jerk, 155#/105#
Muscle-Up

TIMECAP: 14:00

Extra Work: 

4 sets, alternating:
a) 10 Front Rack Step-Ups, left leg
b) 10 Front Rack Step-Ups, right leg
c) 10 Single Arm Dumbbell Press, left arm
d) 10 Single Arm Dumbbell Press, right arm