WOD
[A] Complete as many rounds as possible in 30 minutes of:
12 Walking Lunge Steps
15 Sit-ups
15 Kettlebell Deadlifts, 24kg (16kg)
5 Muscle Ups 

*Advanced athletes can opt for GHD Sit-ups

[COMPETITION TRAINING]
[B] For time:
Run, 1600m

[C] Yoke Walk
5 x 15m 

Each effort is for max load. Rest as needed between efforts. 

 Photo credit: Wendy Swift

Photo credit: Wendy Swift