Cruster and Muscle Ups

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Be sure to sign up for the Opens here.  If you are doing the burnt toast programming at Southie you are required to compete in the Opens this year.

Warm up – partner up and share rowers
250m row
With and empty barbell
3 rounds of
1 power clean
1 hang squat clean
1 squat clean thruster
1 front rack lunge for each leg
Row 250
Add some weight to the bar
3 rounds of
1 power clean
1 hang squat clean
1 squat clean thruster
1 front rack lunge for each leg

Skill – 10 minutes
Work on muscle up transitions if needed or spend 10 minutes stretching

Strength
EMOM for 12 minutes
Power Clean
Hang Squat Clean

WOD
15 min AMRAP
8 Squat Clean Thrusters (135,95)
X Ring Muscle up
8 Front Rack Lunges (135,95)
X Bar Muscle-up

Games (155/105) – 3 muscle ups
Regionals (135/95) – 2 muscle ups
Open (135/95) – 1 muscle up