PRACTICE
1-5 Muscle ups
Every :90 seconds x 6 rounds
WOD
Run 1km
then move imediately into:
A.M.R.A.P in 9 minutes of:
1 Front Squat - 60/40kg
2 Push ups
2 Front Squats
4 Push ups
3 Front Squats
6 Push ups
4 Front Squats
8 Push ups
etc... continuing to add 1 extra Front Squat each round and completing double that number in Push ups until time cap.