Monday March 6

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Every 10min perform:
4 Muscle Ups
8 Deficit Handstand Pushups
12 Hang Power Snatch (95/65lbs)
Run 800m
3 Rounds
Every 10min perform
5 Box Transitional Muscle Ups
10 Pike Pushups
10 Hang Power Snatch
Run 800m
3 Rounds

We want to use today as an opportunity for you to get some skills practise in while you are relatively fresh. That’s why we put the Muscle Ups and HSPU at the start of each round and then end each round with the light Snatches and Run, then Rest


To complete the Workout as written is the score, but we usually have you add up total reps and use that as the score. So for this Workout, it would be 24 reps per round (Rxd) x 3 = 72 reps (not including the run). If you modify the rep scheme, yu will put their new total number as their score.

WOD Goal

Each round is intended to be done as fast as possible. Attack it like that. Each round should take between 6-7min, leaving around 3min to recover.

WOD Goal