WOD Mon Jan 8, 2018

Part 1: Front Squat 4×3

Then…

Back Squats 12/9/6/3/6/9/12
Hand-release Pushups 15/12/9/6/9/12/15

AMRAP in 12 minutes. Cap of 7 rounds.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; ring dips instead of pushups
Option 1++: muscle ups 8/6/4/2/4/6/8 instead of pushups

Combine options as desired. Modify the dips by using the matador or a box. No bands on the rings.

Note whether you did ring or bar muscle ups on the board.

Then (optional)…

20 kb swings
15 pullups
20 wallballs
15 burpees
20/16 cal row or bike

Modify the pullups by doing jumping pullups.