30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.

5 rounds for time:

150 m Sprint
10 x Pushups
10 x Squats
10 x Pullups

Use a weighted west (10kg/22lbs)

GO GO GO!

3 Rounds

400m Run

21 KBS 1.5/1pood

12 HSPU

Rest Then:

20 Hollow Rock & Roll

1 min Plank

Yellow KBS, Blue/green band HSPU. 6:48 min Hollow Rock & Plank

2 Rounds :

15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike Erg

• Cool Down 5 minutes easy pace after last Bike

Jog 40-50 minutes @ HR Zone 2-3

Hang Power Clean 3.3.3
45.65.70 (failed @75)

Then:

15 min AMRAP

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″

65# C&J, Plyo Push-up ok, Lateral box jump over 2 green boxes stacked. Ok through 1st round & failed to jump left after that. 7 +5 Plyo Push ups

4 Sets - Control, focus, isolation!
6 Half Kneeling Bottom Up KB Press/arm 
rest 15sec 
6 Lateral band Walk/side 
6 Monster walk (forw/back) 
rest 15sec 
20sec Star Plank 
rest 60sec

For time
21-15-9
Dumbbell Snatch @17,5/12,5kg
Medball sit-ups @9/6kg
Timecap: 10 min

Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk

WOD:
12min AMRAP
3 Muscle Ups (3 Pull Ups + 3 Dips)
12 Push Jerk (115/75)