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 = push ups

Round 4 = slam balls

Then rotate stations

*Rower station doesn’t switch until halfway thru to minimize change time