Warm Up: 1 Round of: 10-Pass Throughs, 30 sec. Handstand hold, 15-Toes to Wall, 20-Walking lunges, 5-Inch Worms

WOD: For time:

30 – Muscle Ups (Scale to C2B Pull Ups)


4 Rounds of:

400m Run

2 – Rope Climbs 15′

20 – Front Squats 95/65 lbs

10 – Decline Push Ups (Feet up on a 20″ box, no hand release, just chest to deck, I’m nice like that.)

this will take awhile, estimated at 20-30 min for completion by your programmer. No EGOS, drop weight or difficulty if struggling, keep moving is the intent of all WODs.