workout of the day

Tuesday 180508

..

For time:
3 rounds of:
  5 bar muscle-ups
  5 snatches
Then, 3 rounds of:
  15 deadlifts
  30 squats
Then, 3 rounds of:
  5 bar muscle-ups
  5 cleans

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180508 Tips With Rory McKernan
The Kipping Bar Muscle-Up


Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

Intermediate Option
For time:
3 rounds of:
  10 chest-to-bar pull-ups
  5 snatches
Then, 3 rounds of:
  15 deadlifts
  30 squats
Then, 3 rounds of:
  10 chest-to-bar pull-ups
  5 cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
For time:
3 rounds of:
  5 jumping pull-ups
  5 snatches
Then, 3 rounds of:
  10 deadlifts
  15 squats
Then, 3 rounds of:
  5 jumping pull-ups
  5 cleans

Men: 65 lb.
Women: 45 lb.

Marianne Painter of CrossFit S3