WOD
[A] Push Press
3-3-3-3-3

[B] Strict Muscle Up
5 x max reps

Superset [A] & [B] 

[COMPETITION TRAINING]
[C] Cover as much distance as possible in 10 minutes of:
Handstand Walk
Every time you break, perform 5 Burpee Box Jumps, 24" (20") before continuing. 

[D] Run
4 x 400m
Start a new round every 4 minutes. Record your time for each interval. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift