200m run, 200m jog X8 intervals-Run at 80%, jog at 50%

Skill WOD:

-10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level

-3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

-3 x 30 Unbroken C2B butterfly pullups.  Rest as needed to stay unbroken.  If you can’t do 30 yet, 3x ME C2B Pullups

-10 Minutes strict Ring Muscle Up work-5×5 False grip strict pullups to chest with 3 second hold at top, 5×5 strict banded ring muscle up with legs in L sit position.

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar Muscle up 3×5 kip to hip

Extra WODs:

Strict Nate:

AMRAP 20 Minutes

2 Strict Ring Muscle Ups

4 Strict HSPU

8 KB Swings (heavy) 106/70


From the 2018 Crossfit Games


35 / 30-cal. SkiErg
30 / 25 burpees to bar
45 / 40 single-arm OHS, 50 / 35-lb. DB
40 / 45 single-leg squats- unweighted
25 box jump-overs, 42 / 36-in. box
110 foot Sled Pull-Heavy 400/300lbs


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917 Old Fern Hill Rd West Chester PA 19380