14.4

PreHab: Scap Pull-up, Lat Pulldown, Hollow Body, Monster Walks,

Warm-up: Row Warm-up, Clean Complex, Pull-up Variations

Skills: 10 minutes of Muscle-up Practice

WOD:

Rx: AMRAP 14mins
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans, 135/95 #
60 c2b pull-ups

Rx+: AMRAP 14mins
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans, 135/95 #
20 muscle-ups

Option 1: AMRAP 14mins
42-calorie row
35 knees to chest
28 wall-ball shots
21 cleans, 135/95 #
15 c2b pull-ups

Option 2: AMRAP 14mins
30-calorie row
50 sit-ups
28 wall-ball shots
21 cleans, 135/95 #
15 assisted pull-ups/ring rows

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