Warm Up:
Run 800m
Stretch & Mobilise

Bar Muscle, C2B/Pull Up Prep
Sumo-Deadlift High Pull Tekkers

WOD:
a)
10 Minute Ladder of:
200m Run
2 Bar Muscle Ups
200m Run
4 Bar Muscle Ups
200m Run
6… etc

Rest 3 Minute

10 Minute Ladder of:
200m Run
4 Sumo-Deadlift High Pulls @ 30/42.5kg
200m Run
8 Sumo-Deadlift High Pulls @ 30/42.5kg
200m Run
12… etc

* Scale BMU for Jumping BMU
* Switch BMU to Chest to Bar or Pull Ups (band assisted, jumping etc.)
* Scale WEIGHT & DISTANCE as needed