Warm-up
10 Burpee Box Jumps
20 Strict Toes to bar
30 Good morning squats
40 Kips on the bar
50 Single Leg Deadlifts (25 each side)
Stretch Lats + Hamstrings
Practice Muscle up + Farmer’s Carry
WOD
For Time:
3 Rounds
7 Deadlifts (345,225)
7 Muscle-ups
Then
3 Rounds
21 Wallballs
21 Toes to Bar
Then
3 Rounds
100 Foot Farmers Carry (100,70)
28 Burpee Box Jumps
100 Foot Farmers Carry
3 Muscle-ups