Welcome to 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

Row 500 Meters Dumbell Complex: 3 rounds NOT for time

• 10 Stiff Leg Deadlift
• 10 Bent Over Rows
• 10 Hang Power Cleans
• 10 Push Press

II. SKILL

Every Minute On The Minute for 10 minutes

• 5 Chest To Bar Pull-Ups
• 5 Burpee Box Jumps

III. STRENGTH

• Bench Press 3-3-3-3-3
• Weighted Pull-Up 3-3-3-3-3

IV. METCON

“Ryan”

Complete 5 rounds for time:

• 7 Muscle-Ups
• 21 Burpees

If you need to scale, refer to Wodstar’s scales for Amanda.