SWOD Friday 05.24.2019

STRENGTH

A. Every 3 minutes x 5 sets
Box Squat
*Sets 1-5 Build to a Heavy Single for the Day

B. 4 rounds for time:
4 Muscle Ups
13 STOH (135/95)

*Sclaed
4 rounds for time:
2 Muscle Ups
13 STOH (95-115/65-85)

C. EMOM x 10 minutes
Min 1: 50 Dbl-Unders + 15 KB Swings (24/16kg)
Min 2: 10-15 BBJO (24/20″)

D. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
Med Vall V-Ups x 20 reps
Rest 90 seconds