WOD
[A] Front Squat
5-5-5-5-5

[B] Bench Press
5-5-5-5-5

[COMPETITION TRAINING]
[C] For time:
30 Burpee Muscle Ups
Time cap: 7 mins
The rings must be set at 6" above your standing reach. 

[D] For time:
Run, 2km 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift