WOD #1
Level 2
30 Muscle-ups for time with a 10min cap
Level 1
Work on Muscle-Up Progression and perform 20 C2B pull-ups
Basics
Work on Ring Dip progression. Determine which type of dips (Ring/Bar/Box) you will use for WOD #2.

WOD #2
“Engine 45″
All Levels

• 400M Run
• 10 Wall Walks (Basics may do inch worms instead)
• 20 Dips (Level 2 = Ring, Level 1 = Bar or Ring, Basics = Box or Bar)
• 400M Run
• 5 Wall Walks
• 10 Dips
• 400M Run
• 10 Wall Walks
• 20 Dips
• 400M Run