5 pushups and then passthrus and then 50 double unders.
10 Rounds for time:
3 Squat Clean & Jerk (135,95)/ 3 Muscle Ups
*rx is 1 muscle up per round for girls or subs are: 3 jumping muscle ups or sub 6 reg ring dips and 6 jumping pullups.
Perform 15 GHD sit-ups/15 back extensions/15 du’s 3 times. Rest for a few minutes and repeat for a total of three cycles.
Stretch- quads, hams, hip flexors, calfs, and then anything else that feels like it needs it!
AND THEN:GO HOME TIRED!