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!

WARMUP

• Run 400 Meters
• 15 Lunges
• 15 Wall Ball Shots
• Ball Slams

SKILL

Complete 5 Rounds For Time of:

• 3 Burpee Muscle Up
• 6 Toes To Bar
• 9 Wall Ball Shots

STRENGTH

Every minute on the minute for 5 minutes:

• KB Swing 12-12-12-12-12
• Back Squat 3-3-3-3-3

WOD

Complete for Time 9,6, and 3 Reps of:

• Thrusters (165/115lbs)
• Muscle-Ups