Warm up/Strength

3 Rounds

1st Minute – 2-3 Wall walks 3-5 second hold at the top

2nd Minute – 8-15 Strict Pullups

3rd Minute – 10-15 Air Squats


13 Minute AMRAP

100 Sit up buy in

followed by

20 Pull-ups

20 Pushups

20 Walking Lunges (L/R=2)

10 Pistols (L/R=2) must alternate – sub is 25 goblet squats

Rest exactly 3:00

ME Muscle ups in 2:00

Elements WOD

4 Rounds for time

200 M Run

15 Power Cleans

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