Warm Up
Endurance
400m Run
12 Bar Muscle Ups
8 HSPU
400m Run
10 Bar Muscle Ups
10 HSPU
400m Run
8 Bar Muscle Ups
12 HSPU
400m Run
6 Bar Muscle Ups
14 HSPU
400m Run
4 Bar Muscle Ups
16 HSPU
400m Run
2 Bar Muscle Ups
18 HSPU
Sub BMU to Chest to Bar Pull Ups/ Pull Ups/2x Ring Rows
Sub HSPU to Kick up + Holds+ Press Ups/ Piked Press Ups
Partner WOD
0-10mins
7 SB Thrusters
7 Burpees over SB
Swap every minute
10-20mins
5 DB Hang Clean + Jerk EA 22.5/15
10 Toes To Bar
15 Air Squats
Swap every 2 minutes
20-30mins
(3 mins) 400m Run + Max Pull Ups
(2 mins) 200m Run + Max Press Ups
(1 Min) 100m Run + Max Burpees
Score = Max Reps after runs