WARM UP

400m Run

:30 Drills x 3 Rounds

Jumping Jacks

Good Mornings

Air Squats

Lunge to Instep

Bar Hang

STRENGTH

12 Min to Find 3 Rep Max

Then 3×3 @ 85%

WOD

Open WOD 13.4

12 Min AMRAP:

150 WBS (20/14)

90 Double Unders (300 SU)

30 CTB Pull-ups

RX+: Sub Muscle-ups for Pull-ups