A Fun 3-Rounder

3 Rounds for Time:
3 Bar Muscle-Ups
20 Mountain Climbers
20 Box Jumps
*Sub BMUs with 5 Jumping pull-ups + 5 Push-ups

Back Squat 5×3

Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*Build up to 90%

Deadlift 5×3

Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*All at 80% of 1 Rep

Last WOD of the Year!

4 Rounds for Time:
50 Double Unders
40 Kettlebell Swings (50/35)
30 Sit-ups
20 Box Jumps (24/20)

Pull-up Strength Work

2 Sets:
Max Strict Pull-ups Straight Into
Max Kipping Pull-ups Straight Into
1 Max Negative Pull-up

*Scoring is the largest set of strict+kipping pull-ups
*Put max negative time in notes
*If you’re feeling strong, add a vest

*Alternate with bench press and rest at least 90 seconds between sets

Bench Press 5×5

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Build throughout, as heavy as possible

Endurance WOD (7:45am)

Half Murph
For Time:
Run 800 Meters
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800 Meters

*Break up pull-ups, push-ups, and air squats however you’d like

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