Ring Muscle-Up Practice
On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders
35-40% of Max Ring Muscle-Ups
Time remaining after each set is rest.

Conditioning (in class 25min)
“BeDTime”
5 Rounds, “On the 5:00“:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 135/95

*wod has lighter rounds of DT. Each barbell mvmt should be done unbroken. Each round is a sprint so the remainder of the 5min is rest.

Recovery Bike (post Wod if time allows)
15:00 Recovery Effort
Not for time or intensity – conversational recovery pace.