WOD 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.

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

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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.

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Scaled

For time:
3 rounds of:
  10 Pull-ups
  5 Single arm dumbbell snatches
Then, 3 rounds of:
  15 Dumbbell deadlifts
  30 Squats
Then, 3 rounds of:
  10 Pull-ups
  5 Dumbbell cleans

Result :

Dumbbell 17.5 kg (Snatch, Clean)

Dumbbell 35 kg (Deadlift)

30:31.74

Extra #1 

Smith machine incline bench press - 30kg

10-10-10-10-12-15-13

5x Pull-up MAX reps (1min rest per round)

7-8-7-6-6

Note

저녁을 못먹고 했더니 왠지 힘이 좀 딸린다.