WARM UP 200m Run Plyos SKILL Muscle Up Progressions (15min) WOD Max Effort Everything 45s on/15s rest 4x at each station 1) Push ups/ Slam balls 2) Cal row/ Step ups 3) Thruster (95/65)/ Russian twist (25/15) 4) Lunge jump/ Plank hold *Ex: Round 1 = push ups Round 2 = slam balls Round 3