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Workout Of The Day – Monday 5/6/2019

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WOD

Skill
Every 1 min for 9 mins, alternating between:
M1: 5 Ring Kip
M2: 3 Ring Muscle Up Kip + Pull
M3: Ring Muscle-up

Metcon
Every 2 mins for 8 rounds do:
5 Front Squats (Build)
3 Ring Muscle-ups


SWOLY

Superset
Pause Front Squats (3D 3Hold 1Up 1 Breath)
10 Heavy Russian KB Swings

10 Rounds Every 1:00
1 Power Clean + 2 Push Press
12 Rounds Every :30
1 Squat Clean