Welcome to Day 21 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

100 Double Unders

II. SKILL

EMOM 10 rounds no higher than 60% of 1RM

• Minute 1: 5 Muscle Ups
• Minute 2: 10 GHD Sit-Ups
• Minute 3: 5 Muscle Ups
• Minute 4: 10 GHD Sit-Ups…etc

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

III. DYNAMIC EFFORT

Press 10 x 2 reps @ 70% of 1RM. Rest 60 seconds between reps.

IV. METCON

Complete 10 Rounds for time of:

• 100 Meter Sprint
• 10 Burpees