WORK on IT

Warm-Up:
Frog Complex (75# / 45#)
Squat-Clean to Thruster...Back Squat to Thruster


With a 20 Minute Running Clock get as far as possible:
15 Strict Pull Ups
1 Muscle Up
15 Strict Pull Ups
2 Muscle Ups
15 Kipping Pull Ups
3 Muscle Ups
15 Kipping Pull Ups
4 Muscle Ups
15 Chest-2-Bar Pull Ups
5 Muscle Ups
15 Wt. Pull Ups (25# / 15#)


Alt = AMRAP in 20 Min (For Form more than Reps)
25 Pull Ups, 25 Push Ups, 25 Sit Ups, 25 Squats


THEN....


7 Minutes to Perform 800m Run + Max Push Ups


Britt ~ 4 Wt. Pull Ups / 39 Push Ups (Ring / Depth)
Hans ~ 5 Muscle Ups / 38 Push Ups (Ring / Depth)
Avalanche ~ 2 Rnds / 40 Push Ups (Depth)
Desi ~ 3 Rnds + 25 Sit Ups / 36 Push Ups
Kate ~ 3 Rnds + 19 Sit Ups / 79 Push Ups
Val ~ 3 Rnds + 25 Push Ups / 40 Push Ups
Feidt ~ 3 Rnds / 52 Push Ups
T-Lev ~ ???
tb ~ 15 C2B Pull Ups / 40 Push Ups (Ring)