Warm-up
Start at different stations
1 min – ring muscle up transitions feet on the floor
1 minute of burpee box jumps
1 min pass throughs
1 min of box jump overs
1 min OHS/
Drop Snatch with a pvc
Oly
Every Minute on the Minute for 10 minutes
3- Position Snatch (75-85%)
-High Hang
-Low Hang
-Floor
WOD 1
6 Minute AMRAP
3 Muscle-ups
3 Deadlifts
Games 365,250
Regonal, 335,225
Open 300,200
Masters- 275,185
Sub 2 strict pull-ups and 2 ring dips for each muscle-up if inable to complete
6 minute Rest- unload bars and put all extra plates away.
WOD 2
5 Minute AMRAP
5 Burpee Box Jumps
5 Overhead Squats (135,95)
Open/Masters (115,80)
5 minute rest
WOD 3
4 Minute AMRAP
4 Box Jump Overs (Clear box)
6 Shoulder to Overhead (135,95)
Masters/Open- Feet can touch down on box