SWOD
10 min
Even: 3 Back Squats @90%
Odd: 9 burpees
WOD
16 min AMRAP
5 Muscle Ups (Comp challenge =Do as many strict as possible)
(Substitute with 5 transitions and 20 meter crab walk)
10 Ring Dips (Comp= strict)
(Substitute with 10 box dips)
15 pullups (Comp = strict)