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 Congratulations on your first bar muscle up, Judo!  Hard work pays off.  Keep it up!

Congratulations on your first bar muscle up, Judo!  Hard work pays off.  Keep it up!

Warmup: Slow 8 Minute AMRAP

12 Wall Balls

8 Box Jumps

4 Wall Walks

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Super Set - 4 Rounds not for time

A - Front Squats x 8

B - Barbell Hip Thrusts x 8

C - KB Front Rack Lunge x 12 steps

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WOD: For Time

1000 meter row then,

3 Rounds of:

400 Meter Run

21 Deadlifts 185/115#

12 Pullups 

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