WARM UP: Run 200m or Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Skill Work: Muscle ups WOD: For Time: 400m Run 30 Box Jumps 20/24 20 Dead Lifts 225/185 10 Burpees 200m Run