-Warm Up-



2 rounds


100m Stiff legged rowing

5 Walk outs with a push up

25 feet Crab walking

3 ring mu hip Kip drill

15 plate hops


Then


Warm up deadlift 


Get set up for Wod


-WoD-


18 min Cap

For Time: 

2 Rounds:

6 Ring Muscle Ups

12 Deadlifts 

18 Box Jump Overs 

2 Rounds:

4 Ring Muscle Ups

8 Deadlifts 

12 Box Jump Overs 

2 Rounds:

2 Ring Muscle Ups

4 Deadlifts 

8 Box Jump Overs 


Post WoD Cool Down