Warm-up:
10 Minutes:
10 Perfect Burpees
10 Single Arm Overhead Walking Lunges, Left
10 Single Arm Overhead Walking Lunges, Right
Gymnastics:
10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock
WOD:
For Time:
10 Overhead Squats, 135#/95#
20 Bar Facing Burpees
15 Overhead Squats
25 Bar Facing Burpees
20 Overhead Squats
30 Bar Facing Burpees
TIMECAP: 12:00
Extra Work:
EMOM 18, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions