WOD:

1) 5 rounds AQAP:

400m Run

21 Burpee Lateral Bar Hops

12 Thrusters 95/65

3 Rope Climbs 15ft

Extra Work:

2) Kettlebell Overhead Carry: 400m for time

Heavy as possible (keep it under 10 minutes). Keep track of times and attempts to complete.

3) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

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