1) Metcon Prep
4 rounds of:
8 Wallballs
6 Cleans
4 T2B
*For those that plan on making it to the Muscle-ups add 1-2 Ring MU per round of this warm-up. Rest as needed between sets.
 
”Open WOD 14.4”
AMRAP 14:
60 Calorie Row
50 T2B
40 Wallballs
30 Cleans (135, 95)
20 Ring Muscle-ups

L3: (115, 75)
L2: (Knee Lifts) (14, 10) (95, 65)
L1: (Knee Lifts) (10, 8) (75, 55)

Extra Credit:
Rollback Tricep Extensions: 75-100 total reps with a light weight. Rest as needed.