WOD:

#get fit

4x AMRAP 2 / Rest 1:00 (Open Gym Rx+ 5 Rounds)

80 Double Unders (120 Singles)

Max Toes To Bar in remaining time *Rx+Ring Muscle Ups instead of Toes to Bar

Score is total Toes to Bar or RING MUSCLE UPS

*The goal is around a minute-ish for Double Unders/Single Unders and a full minute (after transition) on the Toes to Bar/Muscle Ups each round.

Rest 8 min, then at the 20 min complete…

#for quality (14 min Cap) Rx+24 min Cap

3 Rounds

400m Run (Rx+ Open Gym 800m Run)

10 Hang Power Cleans* *You choose the weight, should be 10 UB reps

20 Push Ups (Rx+ Open Gym 30 Pushups)

*Push the Run pace a bit and return to a heavy, but doable barbell weight for 1-2 sets on the Hang Power Cleans. Hopefully at least the first round is unbroken.

OPTIONAL STRENGTH:

#Front Squats

In 10 min Complete

7-7-7-7

Moderate, Moderate, Heavy, Heavy on the sets