Workout of the Day

For time:
150 wall-ball shots, 20-lb. ball

Weighted pull up. Use increasing weight
6-5-4-3-2-1

Make 3 attempts at each of the following:
-Max set toes-to-bars in a single set
-Max set ring dips
-Broad jump for distance

Rest as needed between attempts.
Do not rest more than 5 minutes between attempts.
Record each attempt.

Then,
-Row 2,000 meters for time

WOD
-7 squat cleans 205/135
-11 ring muscle ups *
-15 deadlifts 205/135
-100 double under
-15 deadlifts 205/135
-11 ring muscle ups
-7 squat cleans 205/135

*(scale with muscle up transitions w/ a false grip), or appropriate ring pull and ring dip.

Work rest 1:1 but complete 10 wall balls immediately after each row
-50 cal row
-40 cal row
-30 cal row
-20 cal row
-10 cal row
-20 cal row
-30 cal row
-40 cal row
-50 cal row