WOD
[A] Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50 sumo deadlift high pull, 20kg (15kg)
100 overhead squats, 20kg (15kg)
50 box jumps, 24″ (20″)
25 pull-ups

[COMPETITION TRAINING]
[B] Yoke Walk
5 x 15m for max load
rest 2 mins between each set

[C] For time:
60 Toes to bar
30 Muscle Ups
partition the reps as needed
 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift