Strength/Skill
Spend 15 min. working on muscle ups. If you can not do a muscle up do bar muscle ups or work on progressions
WOD
25 min AMRAP
200 meter run
3 Deadlifts 225/155
3 pull ups
400 meter run
6 Deadlifts
6 pull ups
600 meter run
9 Deadlift
9 pull ups
800 meter run
12 pull ups
12 Deadlifts
ECT
Count your reps Run does not count as reps
“It always hurts when you go as hard as you can.”
– Keith Bontrager
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