20 min AMRAP

2 Muscle ups = 6 pull ups and 6 dips. I did ring rows, the rings were at chest level. 6 dips using green band

4 Handstand Push ups: I used the blue band to wrap my feet around and the green band around my shoulders

8 KBS 2p/1.5p: I used the Orange KB 1.0p

20 min AMRAP

2 Muscle ups(Modify=4 Get out of the pool)
4 Handstand Push ups
8 KBS 2pd

GOOP and 2pood

15 minute AMRAP

400 m run (4rounds)
15 KB @ 35 lbs (4rounds)
30 DU - attempts (3 rounds +8)

Front Squat 3 RM

complete for time

50-40-30-20-10 24" Box jumps

and run 400m between each set of jumps

complete for time

50-40-30-20-10 24" Box jumps

and run 400m between each set of jumps

“Griff”
800m Run
400m Run backwards
800m Run
400m Run backwards

10 minutes AMRAP:

60 Bar Facing Burpees
30 O/H Squats (Rx 120/100)
10 Muscle Ups

0 rounds + 13 O/H Squats

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

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60 Burpees + 22 OHS (35#)

The idea of getting a muscle up is laughable :). I am a light weight and only did 35#...my legs are still burning from Tuesday's WOD!

Run 1 mile (~7:20)
100 sit ups
100 back extensions (50 back ext, 50 weighted good mornings)
Run 1 mile