Today’s WOD:
Back Squat
4×3 @ 75%
then
AMRAP 9:
5 Ring Dips
5 Burpees
5 Sit-Ups
Advanced WOD:
Clean and Jerk
MEx1
then
9-7-3
Muscle Ups
Squat Cleans (185#/105#)
Muscle up sub is 2 chest to bar pull-ups and 1 extended range of motion dip.
Happy birthday John G, you absurd man, you.