Skill

5 Sets  of Muscle Ups for Max Reps

If you can’t do this movement that’s okay! Work on the transition with a box or band.  If you’re working on strength and missed the Pull-Ups and Dips earlier this week hit 5 sets each of those movements.

WOD

400M Run  
25 Toes-To-Bar 
50 Wall Ball 20/14lbs
75 Power Cleans  115/75lbs 
100 Double Unders 
800M Run 

Off Ramp WOD

400M Run  
25 Knees-To-Elbows
25 Wall Ball 
25 Power Cleans  
75 Single Unders  or 25 Double Unders 
400M Run