Strength: 

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EMOM 12

Odd: 3 Power Clean (not TnG) (80-85%) (1 sec pause in catch)
Even: 40 sec Plank Hold

WOD: For time: (8-14 min)

6 Muscle-ups
12 Handstand Push-Ups
15 Front Squats​135/65
6 Muscle-ups
12 Handstand Push-Ups
21 Front Squats​115/65
6 muscle-ups
12 Handstand Push-Ups
27 Front Squats​95/65

*from the ground
*sub for muscle-up 6 C2B Pull-Up + 6 Ring Push-Up


Conditioning:  10 RFT​(30-35 min)

250m Row
10 Cal Bike
200m Run


Momma’s Quote of the Week:  “You have to keep pushing toward those dreams no matter what setbacks happen.”—Anthony Hamilton

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