WOD 27.09.16

Three Options:
A) If you found a 3RM 2 weeks ago, perform 5 sets of 3 with 90%.
B) If you missed finding a 3RM two weeks ago, find a 3RM today.
C) If you are newer to squatting work up and practice sets of three with a challenging but not maximal weight.

For time:
12-9-6
Squat Clean 70/50
Muscle Up [Strict Chin Up]

Kids
W/Up: 2 rounds reverse Tabata (10 seconds on, 20 seconds of rest) of: plank, push-ups, hollow holds, sit-ups.

Skill: Box jumps—“laser knees” (land on top of the box with lasers pointed out.)

WOD:

AMRAP in a given time of:
7 front squats
10 m of bear crawl
7 box jumps
side-shuffle back