WU:
200m Jog Bear Crawl 50' x 3
Strength/Skill:
6 down to 1 of Bench Press @ 75% 1RM and 1 up to 6 of KB Swings @ 70#/55#
Scale the numbers so that you complete this in less than 5 minutes.
WOD:
10 Muscle-Ups
10 Squat Snatches 95/65#
8 Muscle-Ups
8 Squat Snatches 105/70#
6 Muscle-Ups
6 Squat Snatches 125/80#
4 Muscle-Ups
4 Squat Snatches 145/95#
2 Muscle-Ups
2 Squat Snatches 165/105#