REPETITIVE EFFORT UPPER & "MJ"

A) Strength:
1) Every 1:15 x 5:
5 Close Grip Strict Chin-ups
Options:
- Weighted
- Bodyweight
- Band Assisted

2) Metcon Prep:
2 Rounds of:
5 Hang Power Cleans
10 Walking Lunges
5 Barbell Rows
10 Push-ups

B) WOD:
"MJ"
For total time: (25:00 Cap)
21 Hang Power Cleans (Rx = 135/95, S = 115/75, 95/65)
50 Walking Lunges (Bodyweight)
500/400 Meter Row
- Rest 2:00 -
21 Hang Power Cleans
50 Walking Lunges
500/400 Meter Row
- Rest 2:00 -
42 Barbell Rows
60/50 Push-ups (S = Box Push-ups)
500/400 Meter Row

*Sub (135/95) Clean Grip Deadlifts in place of Hang Power Cleans & Ring Rows in place of BB Rows if needed.

C) Back + Core:
200 Banded Facepulls
- Complete sets of 50 @ a time