Warm-up
2 Rounds
Run 200m
5 Shoot Throughs
10 Burpees Over Parallette
10 Strict Pull Ups
Strength
1. Back Squat
3-3-3-3 – 85%
Warm-up and complete 3 reps every 2 minutes
2. Overhead Squat
3-2-1-1-1
WOD
3 Rounds
400m Run
20 Burpees Over the parallette
10 Muscle-ups
Regional- 6 muscle-ups
Open- 3 Muscle-ups