WEIGHTLIFTING: 

Back Squat (3 x 5)

Build to 5 Rep Max
Then…
2 Sets of 5 Reps @ 90% of today’s 5RM

WOD : Metcon (Time)

9 Muscle-Ups
9 Hang Power Cleans
21 Cal Row

7 Muscle-Ups
7 Hang Power Cleans
21 Cal Row

5 Muscle-Ups
5 Hang Power Cleans
21 Cal Row

Rx:  185 lb / 125 lb