10-5-5-3-3-3-1-1-1

10 min Muscle up wave
Minute 1 - complete 1 muscle up
Minute 2 - complete 2 muscle ups
Minute 3 - complete 3 muscle ups...
Continue as long as possible and then reset at 1 and continue for the remaining part of the 10 minutes.

4 rounds:

• 5 handstand push-ups
• 400 m run

3 rounds:

3 x MU
10m handstand walking
5 x skin the cat
L-sit hold as long as possible

Pullups
7-6-5-4-3

Squat
3x5+
50
57.5
65

For Time:
21 Power Clean, 95/65
21 Pushup
Row 2000m
15 Power Clean
15 Pushup
Row 1000m
9 Power Clean
9 Pushup
Row 500m

***15′ PYR30

3′, 2′, 1′, 2′, 3′, 4′ (@26s/m, 28, 30, 28, 26, 24)

***12′ CAS26

2′, 2′, 2′, 2′, 2′, 2′ (@24s/m, 26*, 24, 26, 24, 26*)

***Strength WOD:

7×2 Deadlift @100kg

***Conditioning WOD:

5 Rounds For Time

10 Box Jumps (24/20 in.)

10 Push Ups

30 Double Unders (If broken add 10 Burpees before next round)

REST DAY / OPEN GYM

Push Jerk 1-1-1-1-1-1-1 reps

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
Inchworm -run back
High knees -run back
Heels to rear -run back

Metcon/Metcon-comp(45)
"RYB"

Finisher
stretch and roll
drink beer

For Time
800m Run
30 DBL DB Squat
7 Rope Climbs
400m Run
20 DBL DB Squat
5 Rope Climbs
200m Run
10 DBL DB Squat
3 Rope Climbs
@2x22.5/15
time cap 22 min