Welcome to Day 30 of my programming! Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.

I. GENERAL WARM-UP

Run 200 Meters

II. SKILL

Complete 3 Rounds NOT for time of:

• 7 Pull-Ups
• 7 Ring Dips
• 12 Kettle Swings

III. METCON

“Tyler”

Complete 5 rounds for time of:

• 7 Muscle-Ups
• 21 Sumo Deadlift High Pulls (95/65)

If you need to scale the Muscle-Ups, refer to Wodstar’s scales for Amanda.