WOD:

1) 20 minute Up Ladder:

1 Clean 205/135

1 Muscle-ups

2 + 2, 3 + 3, and so on until 20 minutes is up. If you can’t perform a Muscle-up substitute 2 Pull-ups and 2 Ring Dips/Push-ups per Muscle-up. Clean can be any style.

Extra Work:

2) Pistol Squats: 10 minutes Practice

Work on any facet of Pistol Squats.

3) GHD Sit-ups: 4 x 12

Rest 90 seconds between sets. Add load if able.

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

Post Results/Thoughts To Comments

Although the workout was yesterday you can use this video to think about how to be more efficient at your burpees for the future.