Complete For Time

10 Rounds

3 Strict Pull Ups or 3 Bar Muscle Up or 5 Bar Muscle Ups

10 Push Ups

15 Air Squats

2 Power Clean (135/95)(185/125)(225/155)

25 Minute Time Cap

For today, there are a couple of things to consider for your reps and weight.  If you are working on bar muscle ups, don’t shy away from them today.  But….don’t take the bulk of your time on them.  If you can do one, then do one and then 2 strict pull ups and move on to your push ups.  If you can do 3, but 30 is too many, consider alternating rounds of bar muscle ups and strict pull ups.  The workout isn’t all about the rig work.  It’s a component, but just 1/4 of the WOD.  The push up and air squat volume will add up rather quickly.  If you struggle with high volume push ups, consider breaking the 10 up from the start.  Air squats should be at tempo and unbroken.  Your power clean weight should be HEAVY.  Heavy enough that you can’t link them, but not so heavy that you fail.

A lot to digest on this one.  Your Coach will help you with your plan, but have something in mind when you walk in the door.