5.2.17
/WOD
Accessory
Muscle-up/Pull-up Progression
Beg: 5x5 strict pull-ups (w/ or w/o band)
Int: 5x7-10 strict pull-ups or BMU/MU progressions
Adv: 5x3-5 BMU or MU
Metcon
21-15-9
C2B (Sc: Pull-ups or Horizontal ring row)
9-7-5
Squat Snatches @ 115/75
RX+
“Amanda”
9-7-5
Muscle-ups
Squat Snatch @ 135/95
RX+ Time cap: 15 minutes