Wednesday, 5/12 CrossFit WOD

Five rounds for time of:

5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Friday, 3/26 CrossFit WOD

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Saturday, 3/6 CrossFit WOD

For time:

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Monday, 3/1 CrossFit WOD

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Monday, 2/15 CrossFit WOD

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Wednesday, 7/8 CrossFit WOD

Complete as many rounds as you can in 20 minutes:

2 muscle-ups
4 handstand push-ups
8 2-pood kettlebell swings