Warm-up
2 Rounds
10 Burpee Box Jumps
10 Bulgarian Split Squats/side (95/65)
5 Slow muscle up transitions (from floor)
Oly
Work up to max weight for the complex:
2 Touch and Go Power Cleans
1 Push-jerk
WOD 1
7 Minute AMRAP
7 Box Jumps (30,24)
10 Chest to Bar Pull-ups
Rest 7 minutes
WOD 2
21-18-15-12-9
Wallballs
Burpees to Target
Between sets complete the following Muscle-ups
Games- 2-4-6-8
Regional 1-2-3-4
Open- 1-1-2-2
If you cannot complete muscle-ups complete Games reps for strict or weighted dips