WOD: Wednesday 9/03/2016

Every 2 Mins, for 18 Mins (3 Sets of each):
Station 1 - Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2 - Handstand Walk x 10m
(use partner assist or Wall Climbs if you don’t have handstand walks yet)
Station 3 - Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a KB)

then:

EMOM 20 Mins (4 sets of each):
Min 1 – Row 150m/200m
Min 2 – 15 Kettlebell Swings (32/24 kg)
Min 3 – 10 Thrusters (30kg/42.5kg)
Min 4 – 12 Chest-to-Bar Pull-Ups

Post options & weights to comments.