Wednesday

WU
4 min Row, Dyne, or Run

Barbell Warm-up

5 Hang Power Clean
5 Front Squats
5 Push Jerk

WOD
Complex for max load completed in 10 mins
5 Hang Power Clean
5 Front Squats
5 Push Jerk

then

Tabata Row 20 sec all out / 10 sec casual x 8
Rest 1 Minute
Reverse Tabata Airdyne 10 sec all out / 20 sec easy pedal x 8
Rest 1 Minute
Tabata Double Unders or burpees x 8

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Challenge
Max Consecutive Muscle-ups or Pull-ups (forgot Monday)

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