Main – WOD

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Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Skills

Muscle up progression

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

400 meter run

5 muscle ups

Scale with seated muscle up progression

OR 1 pull-up and 1 dip for every muscle up.

Cool Down

Metcon (AMRAP – Reps)

Max wall ball sit-ups in 2 min

14#/12#