Warm Up: 10 skin the cats, 10 wall walks, 10 HSKU, 10m bear crawl x2
SWOD: (skill) 30 muscle ups for time **sub 4 SUPINE ring rows and 4 dips for each muscle up or 2 muscleup transitions for each muscleup.
7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps each leg
Post time to comments.
BONUS: 400m broad jumps ** every 5 broad jumps do 3 burpees