January 2, 2018

A. 15 minute EMOM of Rowing and Muscle-Ups
Every 1 minute for 15 minutes (5 rounds):
Minute 1
20/15 Calories of Rowing
Minute 2
3-5 Muscle-Ups
Minute 3
Rest

Coach's Notes:
If you do not have MUs, do B.

B. 15 minute EMOM of Rowing and Chest-to-Bar Pull-Ups
Every 1 minute for 15 minutes (5 rounds):
Minute 1
20/15 Calories of Rowing
Minute 2
8-10 Chest-to-Bar Pull-Ups
Minute 3
Rest

Coach's Notes:
Scaled is Pull-ups / Ring Rows

C. 3-Position Clean 1-1-1-1-1-1-1-1-1
Every 90 seconds, for 13:30 (9 sets):
1 3-Position Clean
Loads per set (by %): 55, 60, 65, 60, 65, 70, 65, 70, 75

D. 21-15-9 Inverted Barbell Row with Feet Elevateds and Barbell Thrusters
​21-15-9 Reps for Time:

1. Inverted Barbell Row with Feet Elevated
2. Barbell Thruster @ 115/75 lbs

Time Cap: 10 minutes