5 Rounds

5 Bar Muscle Ups (scaled 10 Pull Ups)

5 D Ball OTS 133/88

(12 min cap)

Accessory

4 Rounds

Every 4 Minutes

60m Sled Drag 50/25

15 Back Extensions

10 Seated Box Jumps or Knee Jumps

Running

With a running clock perform

1x400m  0-3

2x200m  3-5, 5-7(every 2 min)

4×100   7-8,8-9,9-10,10-11 (emotm)