21 Apr WOD- Friday, April 22

Strength:

EMOM for 5 min
3 Sumo DL – same load all 5 sets

Skill: 8 min

MU drills

Scaled: 8 min AMRAP for quality
Ring support hold (20-30 sec)
Ring Rows x 5
GHD sit up x 8-10

WOD:

9,7,5
Cluster
Ring MU

Scaled:
9,7,5 Cluster
21,15,9 Pull-up

Lv1: 95/65
Lv2: 135/95
Lv3: 155/115

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