WU: 2 rds- 100m run 5 strict pull-ups 5 push-ups 5 cat/cow 5 spiderman lunge. -1 min couch stretch -muscle-up/scale instruction SS: 3 x 10 KB Windmill (med heavy) 20 min AMRAP: 300m Row 5 Muscle-ups  200m Run 5 Power Cleans (75% of 1 max) **scale- 2:1 C2B + ring dip, or 2:1 Transitions with...Read More