Part A) Muscle Up Practice
- 1 ME round of MU
- while resting do 3 wall walks to nose and toes.
- x3

Part B) Front Squat/Back Squat
- 5x3 front squats then 5 back squats, as soon as you rack the weight for each front squat set transition to the back squat and do 5 reps at the loaded front squat weight. - Yes I know your front squat is going to not be as good as normal. =+)
- work to best set

Part C) Wall Balls and Cleans
- 100 wall balls (#20#14)
- every time you break
- 3 squat cleans
- add 3 cleans to every broken round, (3,6,9,12...)

For time

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