12/8

Unrated – U60

View Public Whiteboard

Warm-up

3 Sets

1:00 machine

10 Thread the needle (each side)

5 push ups to downward dog

50 Single Unders

Then 3 sets:

5 Clean deadlift

3 Hang power clean

1 pausing Front squat

Weightlifting

Clean (4×3 @ 85%)

Single

Strength

Deadlift (4×5 @ 80%)

Clean grip

Metcon

Metcon (Time)

AMRAP 14 Minutes

7 Rounds

55 Double Unders

11 Deadlifts (185/125)

7 Handstand Push Ups

-In remaining time-

Max Ring Muscle Ups
Scale ring muscle ups to chest to bar or pull ups. Score your time you completed the 7 rounds and comment your total reps