Warm-up:
3 Sets:
300m Row
5 Pullups
10 Pushups
15 Walking Lunges
Strength:
12:00 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:
3 Rounds For Time:
15 Box Jump Overs, 30″/24″
15/12 Calorie Bike/Row
TIMECAP: 8:00
Extra Work:
EMOM 16, alternating:
a) 100′ Single Arm Overhead Carry, left arm
b) 100′ Single Arm Overhead Carry, right arm