170713 – “Paleo Pop”

 

Warm up:

3 Rounds NFT

:30 Cal Row

10 Thrusters with empty bar

5 Kip/Scap/Pull-up

Muscle Up Breakdown

 

Skill/Strength:

E2MOMx10

Odds: Max Strict Pull-ups

Evens: 200M Run

 

WOD:

9, 6, 3 Reps for time

Rx:

Thrusters (165/115)

Ring Muscle-ups

Scaled:

Thrusters (80%)

Burpee Pull-ups

 

Mobility:

Tri/Lat LAX

Couch

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