WOD:

1) 10 minute AMRAP:

1 Clean 205/135
1 Muscle-up
2 Clean 205/135
2 Muscle-up
3 Clean 205/135
3 Muscle-up
and so on until 10 minutes is up

Immediately Into

2) 10 minute AMRAP:
1 Rope Climb 15 feet
5 Deadlifts 205/135
2 Rope Climb 15 feet
10 Deadlifts 205/135
3 Rope Climb 15 feet
15 Deadlifts 205/135
and so on until 10 minutes is up

Immediately Into

3) 10 minute AMRAP:
1 Power Snatch 155/105
3 Burpees
2 Power Snatch 155/105
6 Burpees
3 Power Snatch 155/105
9 Burpees
and so on until 10 minutes is up

For Muscle-ups sub out 2 Pull-ups and 2 Bodyweight pressing movement per Muscle-up if you can’t do a Muscle-up. Score Each AMRAP as its own.

Extra Work:

4) Skin the Cat: 3 x 5

Rest 90 seconds between sets

httpv://www.youtube.com/watch?v=T-TpLJYJU5o&feature=player_embedded

I suggest doing it from high hanging rings

5) L-sit: Accumulate 2 minutes

Use as many attempts as you need to accumulate the 2 minutes. Must be done in the Rings.

For results post score for each individual AMRAP along with any scaling used. If you did Extra Work, post total time to accumulate the 2 minutes.

httpv://www.youtube.com/watch?v=Oyqbnxpe5QY&feature=player_embedded
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