Monday, November 27th

WOD:
4 rounds, for time, of:
5 Ring Muscle-Ups/10 Pull-Ups/15 Ring Rows
10 Squat Snatches (115/85) or 20 DB Snatches + 10 Squats (50/35)
15 Box Jumps (24/20)

STRENGTH:
4 rounds of:
8 Back Squats (185+/135+ or 70% of your 1rm)
10 Bar Muscle-Ups/15 Pull-Ups/20 Ring Rows

This is similar to last week’s strength work except the weight on back squats should increase. Also, the muscle-ups go up by two reps.