A.
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/185 lbs)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275/185 lbs)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/185 lbs)

This workout is named after bad ass Invictus Athlete and owner of CrossFit Park Hill Michelle Kinney, who had to sit out this year due to injury, but will undoubtedly be back stronger than ever next year.

B.
Three sets of:
Strict Toes to Bar x 10 reps @ 2110
Rest 60 seconds
Handstand Walk x 10-15 meters
Rest 60 seconds