One of my all time favorite quotes! 

WOD:

#crash course

AMRAP 15:

27/18 Calorie Assault Bike  (30/21 Cal Row)

21 Ab Mat Sit Ups (Rx+GHD Sit-Ups)

15 CTB Pull-Ups

9 Power Cleans (185/135lbs)* Rx+Sandbag Cleans Over Shoulder (150/100)  Approx 70% of 1RM Power Clean

Rest as needed up to 5 minutes, then…

#midline

3 Giant Sets, resting up to 2:00 between sets:

16 Glute Bridge Raises on bench
24  Barbell Good AM’s
Max Effort L-Sit on Box or Parallettes.  If not at :10 seconds, complete a Hollow Body Hold w/Plate

Rx+ Midline

3 Giant Sets, resting up to 2:00 between sets:

8 Glute Ham Raises
24 Hip Extensions
Max Effort L-Sit on Paralettes

CASHOUT:

#mup/dub

Not for score:

1-3 Rounds:

30% Max Ring Muscle-Ups* + 50 Double-Unders
30% Max Ring Muscle-Ups + 50 Double-Unders
30% Max Ring Muscle-Ups

Rest at least 1 min between rounds

*If no MUPs, scale to bench or ring dips.  5-10 Reps