Wod
21,15,9
Burpees
Box Jumps 30/24
Rest 3 Minutes
15,12,9
Chest to bar pull ups
50 Double unders after each set
*ex: 15 Chest to bars, 50 double unders
Rest 3 minutes
9,6,3
Muscle ups
400 m run after each round of muscle ups
*If you don’t have muscle ups yet you can practice transitions, or do strict pull ups and/or ring dips. make it skill work to help you build strength or skill to get a muscle up.