The Foundation is Nutrition


Skill
Ring Work (push-ups, inverted rows)
Muscle-up

WOD
5 Rounds
3 Deadlifts (335,225) (should be close to 3RM- 90%)
3 Muscle-ups
Cash Out – immediate after completing the 5 rounds:
500m row
10 wall climbs

Sub 3 pull ups and 3 dips for every muscle up or do banded bar/ring muscle ups.
L3 (275,185)
L2 (205, 115)
L1 (135, 75)

Score is your total time after the cash out.