Warm-up
Take turns running 400m on the air runner and warm up the muscle up and burpee box jump
Strength
1. Back Squat
10-8-6-4-2
70-75-80-85-90% of 1 RM
2. Push-press
10-8-6-4-2
70-75-80-85-90% of 1 RM
WOD
12 Minute AMRAP
5 Muscle-ups
7 Front Squats (205,145)
9 Burpee Jumps
Regional 185,115
Open 135,95
Ca$hout
1000m Row
50 GHD Sit-ups