WOD:

#jackinthebox (25 min Cap)

For Time:

1000 Meter Row (Sub 1000m Run)

75/50 Calorie Erg Bike (50/35 Assault Bike or 800m Run)

10 Bar Muscle-Ups (Sub 15 Chest to Bar Pullups/Pullups)

40 Single DB Box Step-Ups (50/35# to 24″/20″)

10 Bar Muscle-Ups

75/50 Calorie Erg Bike

1000 Meter Row

CASHOUT:

#oddball

1-2 Sets, resting 1:00 between:

100m Heavy Ball Run (30/20lbs) 

200m Run

50′ DB Walking Lunge* (50’s/35’s)

2 Rope Climbs

* DB Walking Lunge – One DB in the front rack, other overhead. Athlete’s choice on which, and free to change.