A)
3 sets: (15 minute cap)
3-5 muscle ups / 10 strict pull ups (w/ 1 sec pause at the top)
30-50 double unders/ 1 min DU attempts
Push up hold x 45 sec
(Elbows pulled in, shoulders pressed up)

B)
“Lurong WOD”

8 minute amrap:
15-12-9-6-3-6-9-12-15 and so on:
Snatch
Toe to bar

Level 3 = 95/65 and T2B
Level 2 = 75/55 and knees to 90 degrees
Level 1 = 45/35 and sit ups

C)
800m recovery run (jog)