Warm-up
With General Classes
Skill
Bar Muscle-up
WOD
5 Rounds
In 3 Minutes complete
15 Wallballs
Then
1 Round of DT:
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Shoulder to Overhead
And in the remaining time:
Max Calories on the Rower
Rest 2 Minutes
**after the workout spend 10-15 minutes working on your freestanding handstand and handstand walk