Monday 17.11.2014

1) 5 Min AMRAP

5 Squat Cleans

5 Muscle Ups (5 PullUps + 5 Dips)

5 Box Jumps

then:

2) Establish max effort in the following complex:

Clean + Hang Squat Clean + Front Squat + Jerk

then:

3) 18-12-6

Deadlift

HSPU

Congrats Matt S. 1st Muscle Up!