Muscle-Up Progression (3 rounds of 5 reps)

mobility: Foam Roll, Lax Ball, Stretch

For Time:
- 100 Hand Release Push Up
-5 KB Swings (53/35)@ top of every minute
-100 Sit Up
-10 Double Under @ top of every minute

WOD:

4 rounds for time of:

400m run
15 Thrusters (95/65)
15 Pullups

First time I legitimately beat Chad! (15:01)

AMRAP 5 Minutes
Muscle-ups or 3 Pull-ups/3 Dips
10

AMRAP 15 Minutes
5 Dumbbell Hang Squat Clean (45/30) 35#
10 DB Lunge (One Dumbbell)
15 Box Jumps (24/20) 24

7 Rounds + 5 + 10 + 4

For time:

400M Run
2 Rope Climbs - Dual Ropes NO FEET!
50 Push ups
200M Run
2 Rope Climbs - Dual Ropes NO FEET!
50 Pushups
400M Run
2 Rope Climbs - Dual Ropes NO FEET!
20 Pistols
200M Run
2 Rope Climbs - Dual Ropes NO FEET!
20 Pistols

3 Rounds

400M Run
21 KB Swing #53/35
12 Pull ups

Rowing

30 minute Time Limit Chipper

800M Run
5 Rope Ascents
50 Burpees
50 Chest to bar pullups
50 K2E
100M Farmer Walk #80KB
50 Box Jump 30"
20 Pistols

Count total reps on the run/farmers walk each meter is one rep

mobility: Foam Roll, Lax Ball, Stretch

For Time:
- 100 Hand Release Push Up
-5 KB Swings (53/35)@ top of every minute
-100 Sit Up
-10 Double Under @ top of every minute

3 Rounds For Time
-6 Hang Squat Clean (135)
-9 Front Squat (135)
-12 Push Press (135)

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Post WOD:(3 rounds not for time)
-3 Don't Wannas (KTE,T2B, Pull Up)
-6 V Ups
-9 Weighted Sit Up (45 lb plate)