Warm-up:
5 Sets:
5 Push Press @ X131 Tempo
5 Front Squats
5 Strict Pullups
15 Hollow Rocks
Strength:
Push Press 10RM, then 90%x10x2
WOD:
6 Rounds For Time:
8 Front Squats, 195#/135#
10 Chest-to-Bar Pullups
12 Butterfly Sit-Ups
TIMECAP: 10:00
Extra Work: 16 Minutes Volume Accumulation:
5 Muscle-Ups
10 One Legged Squats, alternating
5 Strict Toes-to-Bar, 3 second active hang between reps