20 Min Time Cap
-800m run
-15 burpee broad jumps
-10 sandbag cleans
-400m sandbag run
-20 KB thrusters
-200m farmer carry
-150 double unders
-10 Handstand pushups
At any point in the WOD, complete
-rope climb (5 legless, or 8 with legs) scale to rope rows starting and ending laying flat on the floor if rope climbs are not an option. for rope rows try not to use your legs to help you get off the floor. you have to find the rope when it is open.
Skill
Muscle up transitions