WOD
[A] 12-9-6 reps, for time of: 
Squat Clean, 102kg (70kg)
Muscle Up 

[COMPETITION TRAINING]
[B] 4 rounds, each for time of: 
Assault Bike, 25/20 cal
Row, 25/20 cal 

Start a new round every 5 minutes. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift