WOD:

1K Row Cash In

50 Burpees

200M Run

40 GHD Sit Ups

200M Run

30 Box Jumps (30/24)

200M Run

20 HSPUs

200M Run

10 Muscle Ups

1K Row Cash Out

Scaling Options:

Run -> 250M row ea

GHD Sit Ups -> Ab mat Sit Ups

Box height -> as needed

HSPUS -> Pike Push Ups

Muscle Ups -> burpee to kipping pull up -> burpee to jumping pull up

Cool Down:

Iron cross x 10

Doorway stretch – 2 min per side