Front Squat
WOD
15 GHD sit-ups (sub 25 ab mat sit up)
5 Ring muscle ups
100-meter double kettlebell front rack walk (53lbs/35lbs).
*The time ends after the completion of the kettlebell walk
**This workout is very trunk and skill demanding. For those that are proficient with muscle ups, expect the GHD sit-up to make the muscle ups significantly more challenging.