WOD: Wednesday 23/09/2015

Get in and work on your "goat"

Muscle Up Progressions
Beginners: C2B PU/RD's/Pass Throughs
Intermediate: Kipping on Rings/Ring PU's/Jumping MU
Advanced: 5 sets x 3-5 MU/3 Sec Pause in RD position

Then:

15min AMRAP
2 Muscle Ups
4 Power Cleans (40kg/60kg)
8 Kettlebell Swings (24kg/32kg)

Scaling: 1MU = 2 C2B Pull Ups + 2 Ring Dips

Post rounds to comments.

Endurance - Workout of the Week
For time:
Run 3,000m
Row 2,000m
100 Thrusters at bar weight (15kg/20kg)