WOD:

5 rounds:

3 Muscle-ups (5 ring pull-ups + 5 dips)

3 Weighted pistols each leg

 

then

 

With a buddy:

20 minute AMRAP:

Row 500 m

10 Toes to bar

*One partner works at a time.  Switch after completing a full round.

 

No 7 am class today.

 

WOD:

5 rounds:

5 Strict handstand push ups

*Work from a deficit if possible. Scale with DB press.

5 RDLs@70-75% of best deadlift

 

then

 

10 minute AMRAP:

10 Power cleans @135/95

10 Toes to bar