AMRAP

AMRAP 20 Minutes:

5 HSPU's
5 KB's (35/55#)
5 Squat Jumps

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Quickie

21-15-9 reps of:

pound Deadlift (225/185)
pound Overhead squat (135/95)

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Run Baby Run

21-18-15-12-9-6-3

KB Swings 35/53
KTE's
Odd=400M Run
Even=200M Run

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WOD

12-9-6-9-12

Squat Clean and Jerk (95, 135)
Deck Squats
Sprint 200

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Muscle Squats

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

(2 pull ups, 2 dips per muscle up)

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