You think muscle ups are tough? Try them at 10,000 feet hanging from a hot air balloon. [youtube=http://www.youtube.com/watch?v=mCP7NFxVPQQ]

Warm-Up:

800m Run

Outdoor Plyos

Strength:

5×3 Deadlift

*Build to a heavy two rep max, and then drop to 85% of that weight*

**No touch and go**

WOD:

15 Minute AMRAP of:

10 Kettlebell Swings (24kg/16kg)

10 Box Jumps (24”/20″)

10 Ring Dips