WOD:

1) 4 rounds AQAP:

10 Thrusters 135/95

20 Kettlebell Swings 70/53

400m Run

3 minute Rest

Extra Work:

2) Bar Muscle-ups: 10 minutes EMOTM

Pick a rep count you can maintain for the duration of the 10 minutes.

3) Front Rack Hold: 5 rounds of :30 ON/:30 OFF

Heavy as possible.

4) Kettlebell Single Leg Deadlift: 3 x 10/side

Rest 90 seconds between sets. Heavy as possible.

For results post time to complete each round and total time to complete workout including rest along with any scaling used. If you did Extra Work post reps, weights, etc.

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