Strength: 12 min to work up to a heavy 1rm clean and jerk (R,B,W)
WOD:
(R)
7 rounds of:
15 hip-back extensions
3 strict muscle-ups
(B)
7/5 rounds
15 barbell good mornings
3 muscle ups/5 muscle up progressions
4 rounds
15 barbell good mornings
5 jumping muscle ups
Indycrossfit 