WOD: A. Pull-up / Muscle-up Training: 2 minutes max reps ring/bar muscle-ups OR chest to bar pull-ups OR 1 giant unbroken set rest 2 minutes 2 minutes max reps chest to bar pull-ups OR pull-ups OR 1 giant unbroken set rest 2 minutes 1 minute max reps ring/bar muscle-ups OR chest to bar pull-ups rest 1 minute 1 minute max reps chest to bar pull-ups OR pull-ups B. SPRINT TRAINING: For Time: 6 burpee chest to bar pull-ups RX+ 6 burpee muscle-ups (ring or bar) (MRX 6 burpee pull-ups) 36 double unders 18 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) rest 2 minutes repeat 3 more times for a total of 4 rounds Score = total time minus 6 minutes of rest
