Workout of the day:
A. Back Rack Walking Lunge (@40-50% 1RM Back Squat)
3x20 steps (10 alt/side); Rest 3'
B. Fitness:
4 Rounds for time:
12 Ring Rows
12 Push-ups
12 Hang Squat Clean
Development:
12-9-6-3
Strict Pull-ups
Dips
Hang Squat Clean 135/95
Performance:
12-9-6-3
Muscle-up
Hang Squat Clean 155/105