Warm-up
Run 800m and warm up muscle ups
Strength
1. Seated DB Strict Press
5-5-5-5
2. Back Squat/Front Squat
5-1-5-1-5-1-5-1
The weight for the back squat and front squat should be the same. You can increase the weight in small increments (5lbs) following the front squat, or complete straight sets. All sets should be heavy and should be close to a max on the front squat
WOD
800m Run
30 Burpee Box Jumps (24,20)
20 Muscle-ups
Regional- 12 Muscle-ups
Open- 8 Muscle-ups or 25 C2b pull-ups and 25 Ring Dips