WOD
7 Rounds For Time:
3 Bar Muscle Ups (Scale 7 Chest to Bar or Pull Up) (S1; 10 Ring Rows)
7 Double Dumbbell Hang Squat Cleans (2x 22.5/15 kg)
7 Double Dumbbell Shoulder to Overhead
Score: Time
Mini-Pump
4 Rounds
10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7
10 Dumbbell Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 1-2 min between rounds-