WOD 11/29

A. 21:00 EMOM
Min 1 – 1 Squat Clean
Min 2 – 1-3 Ring Dips or Ring MU
Min 3 – Rest
*Build to a challenging weight in each exercise

B. 5 rounds
8 squat clean thrusters @  115lb / 75lb / 35lb
4 Shutlle Runs (20′ out 20′ back)

Scaling Guide:
– 6 – 10 min, about 1:30 per round.
Scale Up:
– 135/85lb bar,
– 1 20 ft handstand walk and then 3 shuttle runs each round instead of 4 shuttle runs.

Optional ‘Cash Out’:
AMRAP 5 minutes
30s hang on the pull up bar
25 cal row

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