06.11.2018 WOD

A. Mobility & Warm-up

B. Tempo Squats
week 9, Day 1
00×1
5×2 (5 sets of 2 reps)

C. WOD

3 rounds
5 muscle-ups/10 strict pull-ups
5 snatches 115/80
1 min rest

3 rounds
10 KB RDL 24kg/16kg
15 KB Goblet Squats
1 min rest

3 rounds
5 handstand push-ups
5 hang power cleans 155/110
1 min rest

Score is total reps for all three amraps