WOD: Wednesday 17/02/2016

Every 2 Mins, for 18 Mins (3 Sets of each):
1 - Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
2 - Handstand Walk x 10m
(use partner assist or Wall Climbs x 3 if you don’t have handstand walks yet)
3 - L-Sit Hold x 45 secs accumulated time

then:
Every 5 Mins, for 20 Mins (4 sets), AMRAP 3 mins of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400m
Max Reps of Bar Muscle-Ups OR Chest-to-Bar Pull-Ups OR Pull-Ups
Rest 2 Mins - 4 Sets total.

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