In 20 minutes:
25 Deadball Over the Shoulder 45/30kg
then AMRAP in the remaining time of:
1 Bar Muscle-up
2 Chest to bar pull-ups
3 Pull-ups
*10 x 10m Shuttle Run each time you come off the pull-up bar.
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WOD: Saturday
7:00am 3 x 5 minute rounds for max reps at each station: From 0:00-2:00, run 400 metres then Double-unders From 2:00-3:00, Shoulder to Overhead 40/30kg From 3:00-4:00, Pull-ups From 4:00-5:00, Hang Cleans 40/30kg *Rest 5 minutes between rounds. *Check out the attached video of Dan Bailey doing the original version of this workout. 8:00am No session today.