Warmup:

3 Rounds

8 Toes to Bar

8 Pistol Squats

15 Pushups or 10 HSPU

Strenght:

Back Squat 5x5 @75%

- do not guess on your percentages. there is a chart next to the WOD board to help you with what weight you should use 

WOD:

3 Rounds for time

50 Double Unders/150 Singles

25 Wallballs 20/14

5 Muscle Ups / 7 Bar Muscle Ups / 9 Chest to Bar Pullups / 11 Pullups

*every 3 minutes on the minute run a 200m

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