Skill/Challenge: Muscle Ups

Ten Minutes. Use it to test for the leaderboard, arms must be extended at the bottom with knuckles turned out, full elbow lockout in the ring dip portion. Someone must count for you.

If you do not have a muscle up, use this time to work on skill aspects and also strength-building by doing strict or weighted pull ups and strict or weighted ring dips.

WOD: "The Crippler" (I'm not making this up, it's in your wod journals)

30 Back Squats (225/155)

Run 1600 Meters

(time cap: 20 minutes)

REC:4x6 Turkish Get ups

Vary this part, try to increase weight from set to set or use a different object (med ball, barbell, dumbbell, Kettlebell, sandbag on shoulder, etc.) Goal is to not rest between reps.