WOD:

1) AQAP:

21 Squat Cleans 135/95

15 Squat Cleans 225/155

9 Squat Cleans 315/205

Rest as needed.

2) AQAP:

50 Strict Handstand Push-ups

50/40 Calories Rowed

50 Box Jump Overs 30/24

50/40 Calories Assault Bike

50 Wall Balls 30/20

Rest as needed.

3) 3 rounds AQAP:

400m Run

21 Overhead Squats 115/75

3 Rope Climbs 15ft

Rest as needed.

4) Strict Muscle-up: 10 minute EMOTM

Pick reps you can maintain for all 10 sets. If you can’t do them, don’t do kipping Muscle-ups, scale to a transition drill or use assistance.

5) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE