A. Warmup
Progressive Model

B. SWOD
10 x HEAVY Deficit Ring Dips
10 x HEAVY Deficit Pullups
Use a vest or two
10 x Drop Snatches 45/35lb Bar

C. WOD
Big Dawg
400 Meter Run
5 Muscle Ups/scale as need
5 Front Squats 155/105
400 Meter Run
4 Muscle Ups
10 Front Squats 135/85
400 Meter Run
3 Muscle Ups
15 Front Squats 115/65
400 Meter Run
2 Muscle ups
20 Front Squats 95/45

RX
400 Meter Run
5 Front Squats 155/105
400 Meter Run
10 Front Squats 135/85
400 Meter Run
15 Front Squats 115/65
400 Meter Run
20 Front Squats 95/45