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Warmup: 12 minutes of

3 skin the cat

6 ring pushups

12 ghd situps

24 walking lunges

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Buy-in: 90 seconds max rep thrusters 95/65#

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Strength: Back Squat 1x5, 2x4, 3x3

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WOD: 3 Rounds for Time 

50 Double Unders 

10 Power Cleans 135/95# (155/105#)

20 Pushups

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Sellout: 7 minute AMRAP

Assending Ring Muscle Ups + HSPU's 

1 MU + 1 HSPU

2 Mu's + 2 HSPU... until time is called

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