Metcon

Warmup:
3x15 pvc passthrus
3x15 pvc overhead squats
2x15 GHD situps

WOD: "Metcon"

5 Rounds for Time:

5 Muscle Ups (*Scale w/ 10 Pull Ups and 10 Ring Dips)

10 Overhead Squats (115# and 75#)

15 Toes to Bar

20 GHD Situps (glute ham developer)

I was only able to complete 2 rounds before having to leave. However, I don't think I could gave made 5 rounds anyhow. I had to scale the muscle ups & had to do jumping ring dips because of my left shoulder which is still proving to be problematic. I also dropped the weight on the overhead squats to 95# for the same reason.