WOD 20/12/19

Skill:

muscle up

10 minutes emom:

1st: 3/7 muscle up

2nd: 10/20 box jump over 60/50 cm

rest 5 minutes

10 minutes emom:

1st: 30” handstand hold facing the wall 30” rest

2nd: 10/20 toes to bar

WOD 16/12/19

10 minutes emom:

clean and jerk 1+1 @ 70% +

To be done every 2’:30”:

2 unbroken complexes

5 deadlifts

4 hang power cleans

3 front squats

2 thrusters

1 stoh

@40/50 % of 1 rm clean and jerk