Friday:  January 24, 2019

Warm-Up(0:00 – 15:00)
Mobility:  20 Shoulder Swimmers

2 Rounds
15 Empty Bar Front Squats
10 Empty Bar Presses
10 Lateral Bar Burpees

Strength/Skill(15:00 – 35:00)
Touch and Go Squat Clean Thrusters 3×7

WOD(40:00 – 50:00):

Fitness
AMRAP 10 Minutes
9 Situps
9 KB Goblet Squats
9/6 Calorie Bike/Row/Ski

Performance
AMRAP 10 Minutes
3 Bar Muscle Ups
6 Front Squats 155/105lbs
9/6 Calorie Bike/Row/Ski

Option 2:  Modify Bar MU to C2B Pullups and FS to 135/95lbs

Competition
AMRAP 10 Minutes
3 Ring Muscle Ups
6 Front Squats 185/125lbs
9/6 Calorie Bike