WOD

800 M Run 
60 Air Squats  
10 Muscle ups 
3 Rnds

Fitness: 15 Pull ups/10 Box Dips 
Performance: 10 Muscle ups
Open: 12 Muscle ups 

DRIVE

0-10 
100 Wall Balls
3 Burpees at the bottom of every minute (including the first minute) 

10-20 
100 KB Swings 5 Sit ups at the bottom of every minute (including the first minute) 

20-30 
100 Cal Row (every 20 cals, stop rowing and complete 15 push ups) 

Our goal is to make the workouts challenging, but approachable. If you need to make today more of a challenge add a few reps.