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Click here for reference for A1 and A2

A1. Barbell Bent rows – 8-10 x 4; same weight for all sets, try to go heavier than last time if possible
A2. Choose one:
These are each x 4 sets
no dip Muscle-ups – 3-8 unbroken kipping; focus on speed of transition
no dip Muscle-ups – 1-2 strict or kipping, you may do the doubles as singles
no dip Ring thing muscle-ups – 5-8 unbroken, unweighted or weighted(only if you can do 10 unbroken unweighted)
Chest to bar pull-ups – 2-6 strict
Pull-ups – 3-8 strict
Pull-ups – 1-2 Strict (you may do these partner assisted)

B. WOD choices:
“Alpha”
100 dubs
20 toes to bar
Run 400 meters
rest 2 min x 3

“Bravo”
60-100 dubs
10 toes to bar 10 knees to chest
Run 400 meters
rest 2 min x 3

“Charlie”
AMRAP 15
30 dubs or :45 sec accumulate as many as possible
10 toes to bar or 10 knees to chest
Run 200
rest :60 sec

“Delta”
AMRAP 15
100 single unders
10 hanging knee tucks or 10 knees to chest
Run 200 meters