Warm-up
Partner Up
A: L-Sit Hold on Pull Up Bar
B: 20 Burpees
Switch
A: 10 Tabletop Muscle Up Transitions
B: Forearm Plank Hold
Switch
Strength
Spend 20 Minutes Working Up to your 1RM Front Squat
WOD
2015 Team Series WOD 2
12-8-4
Muscle-ups
Deadlifts (315,205)
Regional 275,185, 8-4-2 Muscle-ups
Open 275,185, 4-3-2 Muscle-ups or 12-8-4 Strict Pull-ups and Dips
Ca$hout
1 Mile Run at 75%-Cooldown