SHRED CrossFit WOD 1.22.22

Complete as many rounds as possible in 15 mins of:

10 Bar Muscle-ups

20 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

30 Wall Balls, 20/14 lbs

WORKOUT BRIEF
STIMULUS
15:00 of work today
Category: This is a Threshold workout, but with a Partner it will feel like a series of small sprints!
10 Bar Muscle-ups is a small enough number that even alternating quick singles with a buddy will get metabolic. The 20 Single Dumbbell Hang Clean Jerks are with a light enough weight we’ll have to hang on to the dumbbell for 10+ reps at a time. Wall ball load should be light enough that sets of 10 back and forth are comfortable.
Goal: We can aim for 4-6 rounds
If athletes are really looking for a challenge, today is a great day to mix in a 70lb DB or 30lb Med. Ball

BAR MUSCLE-UPS (:30-1:30)
10 Bar Muscle-Ups should take less than 1:30 between partners
If we’re still working on bar muscle ups, alternating singles between partners for 5 rounds is a fine and fair way to go.

SINGLE ARM DUMBBELL HANG CLEAN & JERKS (1:00-1:30)
20 Single Arm Dumbbell Hang Clean & Jerks should take under 1:30, split between two people
Switch Arms Every 5 Reps

WALL BALLS (1:00-2:00)
30 Wall Balls should take under 2:00
Hang on for big sets today, think 15-15 between partners easily, choose a Med. ball weight that makes this extremely doable

Individual Option
:AMRAP 15:
5 Bar Muscle-ups
10 Single Dumbbell Hang Clean & Jerks (50/35)
15 Wall Balls (20/14)

STRATEGY & WORKOUT
15:00 of work split evenly between two partners is 7:30 of fully active time per person. Take this as an individual challenge to hold on to a movement for a couple more reps. This will cut down on transition times and push our limits on some complicated movements. Beyond that, plan transitions with your partner, try to always have one person completing work, two people standing around is one too many. Be ready to hop up to the bar, grab the med. ball or dumbbell.
Above all, have fun and challenge yourself, your teammates and the people around you!

BAR MUSCLE-UPS
Decrease Reps
Burpee Pull-up
5 Pull-ups + 5 Ring Dips (1+1 per BMU, all the pull-ups then all the dips)

SINGLE DUMBBELL HANG CLEAN & JERKS
Decrease Load/Reps
Just a Hang Clean/Just a Jerk
American Kettlebell Swings

WALL BALLS
Decrease Load
Decrease Reps
Squat Jumps
Medicine Ball Squats
Single Dumbbell Thrusters
Push Presses