WOD:

1) 3 rounds AQAP:

10 Muscle-ups

20 Thrusters 95/65

30 Kettlebell Swings 70/53

800m Run

Rest 5 minutes between rounds

Sub for Muscle-ups is 20 Pull-ups

Extra Work:

2) Deficit Push-ups: 3 x Max Reps

Any size deficit, of course if you don’t have a solid regular push-up than work on that. Rest 3 minutes between sets.

3) Banded Pull Throughs: 3 x 15

Rest 90 seconds between sets.

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

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