WOD-
For time:
10-8-6-4-2
Front squats 95#(65#)
20-16-12-8-4
Kipping pull ups
Rest as long as you want, then:
2-4-6-8-10
Front Squats 135#(95#)
Bar muscle ups
25:00 Time cap
Score = total time including rest
SPRINT-
With A 15 Minute Clock:
0-3 Minute Row 500m
With Remaining Time, AMRAP:
9 DB Thrusters
18 Chest to Bar Pull Ups
9 Devils Press
