Warm Up: 3x
1) 7 Scap Pull-up
2) 14 Shoulder Taps
3) 7 Single Arm KB Swings Each Arm
4) 14 Dip Drive With Bar or PVC
5) 7 Air Squats

WOD
For Time:
500m Run
10 Bar Muscle-ups*
25 Shoulder-to-Overhead (135/95#)
400m Run
10 Bar Muscle-ups
20 Shoulder-to-Overhead
300m Run
5 Bar Muscle-ups
15 Shoulder-to-Overhead
200m Run
5 Bar Muscle-ups
10 Shoulder-to-Overhead
100m Run
5 Bar Muscle-ups
5 Shoulder-to-Overhead

*substitute Hang Power Cleans for Muscle Ups

Level 2:
For Time:
500m Run
10 Chest-to-Bar Pull-ups
25 Shoulder-to-Overhead (95/65#)
400m Run
10 Chest-to-Bar Pull-ups
20 Shoulder-to-Overhead
300m Run
5 Chest-to-Bar Pull-ups
15 Shoulder-to-Overhead
200m Run
5 Chest-to-Bar Pull-ups
10 Shoulder-to-Overhead
100m Run
5 Chest-to-Bar Pull-ups
5 Shoulder-to-Overhead

Level 1:
For Time:
500m Run
25 Jumping Pull-ups
25 Shoulder-to-Overhead (45/35#)
400m Run
20 Jumping Pull-ups
20 Shoulder-to-Overhead
300m Run
15 Jumping Pull-ups
15 Shoulder-to-Overhead
200m Run
10 Jumping Pull-ups
10 Shoulder-to-Overhead
100m Run
5 Jumping Pull-ups
5 Shoulder-to-Overhead