151112 ~ Work on those Goats!

Strength:

Shoulder Press

EMOM x 3 min

3 @ 65% of Adjusted 1RM

then...

Front Squat

Every 90s x 3 min

3 @ 65/75/85%

Conditioning:

Complete For Time:

10 Muscle Ups (or 10 Ring Rows + 10 Ring Dips)
20 Hang Squat Clean (115/75#)
30 T2B
1000m Row

Cash Out:

Baaaaaa!  Work on those Goats!

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