Strength/Skill:

3 Sets:

• 2 Position Clean (Mid Thigh/Floor)  x 2,1
• DB/Sandbag Lunge x 20 Steps

WOD:

4 Rds For Time:

• 5 Muscle-ups
• 10 Deadlifts, 245#/165#
• 15 GHD sit-ups
• Sprint

*Sub for GHD sit-ups is 30 feet anchored AbMat sit-ups.  The sprints increase in length from 50 yds to 200yds, by 50yds each round.