WOD:

Every 2 minutes for 20 minutes:

200M Run

10 Burpees

2 min break, then…

Every minute on the minute for 10 minutes:

3 Ring Muscle Ups

So, for the first piece, in 2 minutes, complete a 200M run and 10 burpees.  Any time left over is rest.  You’ll do that 10 times. After your 2 minute break, then perform 3 ring muscle ups every minute.  Any time left over per minute is rest.

Scaling Options:

Run ->250M row

Ring Muscle Ups -> Bar Muscle Ups -> Burpee to kipping CTB pull ups->Burpee to kipping pull up->Burpee to jumping pull up

Cool Down:

Doorway Stretch x 2 min per side

Calf stretch on rig – 1 min per side