WOD:

Alternate b/t movements every :90 x 5 sets
A1: Back Squat (@ 30X1, 6 reps )
A2: Single arm dumb bell row (10 reps/arm )

B.

A. Rx+
4 Minute AMRAP
5 Bar Muscle-ups
5 Front Squats (205,135)

A. Rx
In 4 minutes, complete:
3 Rounds
10 Chest to Bar Pull Ups
5 Front Squats (155, 105)
Then in remaining time, AMRAP:
5 Bar Muscle Ups
5 Front Squats (155, 105)
*Tiebreak time at completion of 3rd round

A. Intermediate/Masters Rx
In 4 minutes, complete:
3 Rounds
10 Chin Over Bar Pull Ups
5 Front Squats (115, 75)
Then in remaining time, AMRAP:
5 Chest to Bar Pull Ups
5 Front Squats (115, 75)
*Tiebreak time at completion of 3rd round

–REST 2 MIN AFTER PART A and begin part B (two separate scores)
Metcon (AMRAP – Reps)
In 4 Minutes:
125 Double Unders
10 Shoulder to Overhead
Then AMRAP Toes to Bar

Rx+ – 205,135
Rx – 155,105
Intermediate – 115,75, Single Unders, AMRAP AbMat Sit Ups