WOD:

With a 30:00 Running Clock

FOR TIME:

1k Run

Then, 10 Rounds of:

4 Strict pull-ups

8 Burpees

12 Wall balls (20#/14#)

*With the remaining time on the clock, perform max meter run*

*If you have a 20lb vest or body armor, wear it*

*POWER HOUR*

FOR TIME:

12 Ring muscle-ups

12 Front squats (225#/145#)

9 Ring muscle-ups

9 Clean and jerks (205#/135#)

6 Ring muscle-ups

6 Squat snatch (185#/125#)