5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80
then 3 Attempts 1 @ 90%, 1 @ 100%, 1 @ 105 - 110%
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WOD: 10 Rounds - On a 1 Min Clock
rest :30 seconds between efforts
5 Hang Power Snatch + Max Push Ups
HSN = 65/45 L1, 95/65 L2, 135/95 L3
Knee Push Ups L1, Hand Release L2, Chest Slapping L3
Score = Total Push Ups
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WOD #2: 10-9-8-7-6-5-4-3-2-1
Muscle Ups
Double Unders x 3 (30,27,24,21,18,etc...)
*Only if you have more than an hour.
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Extra Credit: Assault Bike - 50 Cals for time