Dynamic Effort Lower
Strength
Front Rack Reverse Lunge (3×12, build to a heavy set of 12 (L+R=2))
WOD
21min EMOM
Min 1: 5 Squat Cleans (115,75,95,65)
Min 2: 2 Muscle Ups (Rx=4C2B+4PU)
Min 3: 10 KB Swings (70,55,55,35)
**MU=bar or ring
**Score total successful rounds, each min is a round
$ Out
1 BIG set of classic sit ups, feet anchored