Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

I. WARMUP

• Complete 2 Rounds For Time Of:
• Row 500 Meters
• 20 Kettlebell Swings (Light)
• 15 GHD Situps

II. SKILL

Complete 5 rounds for time of:

• 3 Bar Muscle Ups
• 6 Power Snatch (135/95lbs)
• 9 Burpees

III. STRENGTH

Back squats 3-3-3-3-3 @ 90% of 1 RM

Rest 3 min between sets

IV. WOD

Complete 5 rounds for time of:

• 10 Handstand Push-Ups
• 15 Wall Ball (20/14lbs)
• 50 Meter Sled Push (Body Weight)