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Main – SWOD

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Metcon (AMRAP – Rounds)

Squat Clean and Muscle up

EMOMx3: 4 unbroken Squat Cleans, 135/95
Rest 1 minute

EMOMx3: 3 unbroken Muscle ups,
Rest 1 minute

EMOMx3: 3 unbroken Squat Cleans, 185/125
Rest 1 minute

EMOMx3: 3 unbroken Muscle ups
Rest 1 minute

EMOMx3: 2 unbroken Squat Cleans, 205/145
Rest 1 minute

EMOMx3: 3 unbroken Muscle ups
Rest 1 minute

EMOMx3: 1 Squat Clean, 225/155
Rest 1 minute

EMOMx3: 3 unbroken Muscle ups

**If you can not do a muscle up then do muscle up progression or strict pull-ups

Try to do movements unbroken