Strength

Front Squat 4RM

Sport

1) Run 800m
Max Muscle-Ups in 1:30
Rest 5 Minutes
Run 600m
Max Muscle-Ups in 1:00
Rest 4 Minutes
Run 400m
Max Muscle-Ups in 0:30
Rest 3 Minutes
Run 600m
Max Muscle-Ups in 1:00
Rest 4 Minutes
Run 800m
Max Muscle-Ups in 1:30

2) AMRAP 9:
9 Squat Clean Thrusters, 115#/75#
9 Handstand Pushups

Notes
Run/Muscle-Up: Your score for this workout is your total running time, minus three seconds for every muscle-up completed. The clock for your muscle-ups begins precisely five seconds after you complete the prescribed run distance, i.e. if you finish the 800m run at 3:00, your muscle-up clock begins at 3:05, to allow for transition time.
Handstand Pushup: 2016 Open Standard.

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