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WARM UP:

800 M. Run

20 OHS (45/35/15)

SKILL:

3×3 Ring Swing

3×3 Ice Cream Makers

3×3 MU Transitions with bands

WOD:

“Outlaw Way”

5 Muscle Ups

100 M. Row

4 Muscle Ups

200 M. Row

3 Muscle Ups

300 M. Row

2 Muscle Ups

400 M. Row

1 Muscle Up

500 M. Row

*Sub. MU for C2B Pull Ups (x2), Kneeling MU, Jumping MU, or MU Transitions depending on level

LIFT:

3×3 Power Clean (75-85%)

POST WOD:

Foam Roll

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