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Training Plan Wod for Friday, June 9th, 2017:

Wod with Class:
Squat Clean EMOM*
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

*1 minute rest in-betwen sets.

Conditioning:
Every 3 minutes for 5 Rounds:
30 Cal Bike
3 x 1/2 Legless Rope Climb

Rest 5 min, then:

Every 3 minutes for 5 Rounds:
30 Cal Bike
10 Muscle-Ups*

*Complete a Max Set, if you can do more than 5 consecutive, else accumulate 3-5 muscle-ups.

Midline Stability:
20 min EMOM, alt:
8 Bulgarian Split Squat 70/53# KB
8 Glute Ham Raise, tempo: 35×1 (Add load to increase stimulus)