Saturday Skills

Warm Up
200 meter run
15 Ab Mats
15 Tuck Jumps
15 Hang Power Clean (Bar Only)
2 Rounds

Skill
2 Rounds For Time:
1 Rope Ascent
3 Muscle Ups (can be jumping, self-assisted, or 3 pull ups and 3 ring dips per MU)
5 Hand Stand Push Ups
(scale by using ab mats to reduce range of motion, performing push ups while in pike position, or push ups with feet on box)


WOD
For Time:
10-8-6-4-2
Power Clean 155#/95#

50-40-30-20-10
Double Under (x4 Singles)

Looks like: 10 power cleans, 50 DU's , 8 Power Cleans, 40 DU's and so on...