WOD - Jan 19, 2018

Intent: PERFORM
A. Squat clean - 3 reps every 3 mins - EMOM 9
3 @ 80%
3 @ 85%
3 @ 90%
+
For time:
30 Wallballs @ 20/14#
20 C&J
10 Burpee pullup
20 C&J
30 Wallballs

Time cap = 11 mins

Rx - 135/95#
MRx - 105/65#
Teens - 45/35#

Sport - 
Before WOD:
A1. Banded lateral walks - 15/sidex2
A2. Cat/camel - 10 breaths x2
A3. Banded dead bug - 10 breaths x2
A4. KB bottoms up front squat - 6/side x2
After WOD:
A. 20 ring thing muscle ups for quality
B. Tempo strict ring dips - 2-3 @ 35X1
C. HSPU negative on p-bars - 5 sec. lower then kick off x 3-5 reps
D. 200 DU for time