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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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