-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
