WOD 8-6-10

WU

Three rounds of:

Jumping Jacks-10 reps

Pushups/release-10 reps

Toes to bar-10 reps

Then:

10 x 40yds sprints (all out effort)

WOD

AMRAP 20 minutes

Muscle ups-5 reps (modified 10 reps)

Dumbbell squat clean-5 reps R/L (F15-20/M25-30)

Stairs-5 sets (up and down is 1 set)

Rope climb-1 ascend (modified 5 ascends)