10 July 2015

 

Hero WOD: Tyler
5 Rounds:
7 Muscle-ups
21 reps 95 pound Sumo-deadlift high-pull

On Ramp: AMRAP 8 of 7 dips and 21 Kettlebell Swings
L1: 3 RFT of 7 dips and 21 SDHP or Hang Power Clean 45/35#
L2: 5 RFT of 7 (scaled as needed) Muscle Ups and 21 SDHP or HPC 95/75#
L3: As written

Post WOD: 4 x 10 sec hollow hold (hang)