3/23/17:Thursday 

Open Skills Work
Double-unders, pistols, muscle-ups…
then
2 rounds for time :
30 Kettlebell swings (55/35)

30 Sumo deadlift high pull (75/55)

30 Box jumps (24/20)

30 Push press (75/55)

30 Split squats

30 Push-ups

3/22/17: Wednesday

30 muscle ups for time or 50 strict pull-ups for time
*every broken set, row 15 calories*

then

20 Minute Alternating EMOM
Minute 1 : Max burpees
Minute 2 : 30 second L-sit
Minute 3 : Max ring dips
Minute 4 : Max rope climbs
Minute 5 : Max calorie row