S/S/S:

Pausing (2 sec at knee) Clean

5 X 1

As Heavy As Possible

WOD:

14 Min EMOM:

Odd – 12/9 Cal Row

Even – 10 Strict Ring Chin Ups

pic courtesy of Rogue Fitness.  Example of the Ring Chin up.  If you’re up to it, go with a false grip.

Scaling Options:

Ring Chin Ups ->Buddah Pull Ups*

Demo of Buddah Ring Pull Ups.

Cool Down:

Banded lat stretch – 2 min per side

Roll out quads