WOD:

1) 3 rounds AQAP:

800m Run

40 Push-ups

20 Thrusters 135/95

Extra Work:

2) Muscle-ups: 5 x Max Reps

Rest 2 minutes between sets. If you can get more than 10 reps on average add load.

3) Farmers Carry: 400m

Heavy as possible. Keep track of time and total number of stops.

For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

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