WOD
[A] For time:
52kg (35kg) Overhead squats, 30 reps
15 Muscle-ups
52kg (35kg) Overhead squats, 20 reps
10 Muscle-ups

[COMPETITION TRAINING]
[B] Weighted Pullup
5-5-5

[C] Air Bike
10 x 30 sec on / 1 min off for total cals
Each sprint is a max effort
 

 Photo credit: Wendy Swift

Photo credit: Wendy Swift