AMRAP 7 Minutes
400m Run
50′ Bear Crawl
:30 Handstand Hold
50′ Spiderman Lunge
:30 Dead hang from Pull Up Bar

Every :90 for 9 Minutes
2 Big Kips + Kip w/ look over bar (get hips close to bar and eyes over bar)+ 1-2 Bar Muscle Ups
All three drills in the same interval. Big Kips are performed as singles. if you have everything but the actual muscle up work on a few more reps of knees up and snapping hips open.

If an athlete not close to BMUs, perform the following: Every 3:00 for 9:00
20 DB Pull Overs- this helps build lat strength needed for bar muscle ups
Lat pull over video

Wod-
For Time
90 A-Jumps 12”
60 SDLHP 75/55lbs
30 Push Presses 75/55lbs
15 Bar Muscle Ups
300m Run (200 plus 1 run to the house)
**whats an a-jump. its no joke. Check out the wod description video on instagram page after 7pm to see. here is the link
https://www.instagram.com/trainhardercrossfit

CONDITIONING
Feel: Muscle Overload Pacing: Sustain
Target Score: 12-15 Minutes Firebreather Score: Sub-9 Minutes

Scaling:
^–  A-Jumps: Should not exceed 5 minutes to complete. Scaling 1:1 Air Squats for athletes who
cannot jump.
SDLHP: Should not exceed 3 minutes to complete, but athletes may “chip away” at many
sets.
^–  Push Press: Should not exceed 3 minutes to complete, but athletes may “chip away” at
many sets.
^–  BMUs: Should not exceed 3 minutes to complete, but athletes may “chip away” at multiple
sets if they have the ability to do 15. Substitute for BMUs today is burpee pull up or burpee jumping pull up
^–  Run: Should not exceed 2 minutes. Scale is 300m Row.