WOD:

1) AQAP:

100, 80, 60, 40, 20 Double-unders

15, 12, 9, 6, 3 Power Snatch 135/95

10, 8, 6, 4, 2 Muscle-ups

Sub for Muscle-ups is 3x the amount in Hand Release Push-ups

Extra Work:

2) Pistol Squats: 10 minutes EMOTM

If you have normal Pistols down add load or go Overhead

3) GHD Sit-ups: 3 x 30

Rest 90 seconds between sets.

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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