Coach Dan's Challenge: First person to complete and video 30 Unbroken Muscle Ups will get one item from the glass display case for free!

SWOD

EMOM 10 Minutes

EVEN: 15 Box Jumps

ODD: 3 Pause Front Squats @ 75%

WOD

8 Min AMRAP

10 HSPU

3 Muscle ups

2 Minute Rest

5 Min AMRAP

5 Bar Hopping Burpees

10 Power Cleans 135/95

SPARTAN WOD OPTION

Run 3 Miles

30 Burpees

100 Meter Sled Push (4 Plates/ 3 Plates)

400 Meter Med Ball Carry (Must be held in front of the body)

Run 1 Mile