40 toes to bar for time

10 mins muscle up practice

20 toes to bar

Wod (in 3s)

15 min amrap

Thruster 50/40kg

1 rep each
2 reps each
3 reps each and so on

After each round 3 wall walks each

3 wall walks each after each round


Happy  birthday to the main man Russ Esquat