WOD
[A] For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

[COMPETITION TRAINING]
[B] EMOM 12
Hang Clean + Clean

[C] 3 sets of GHD situps
15-30 reps

Scale to your capacity

Photo Credit: Wendy Swift

Torian Pro Ben run start.png