Training of the day!

This workout slapped a shark at a recent surfing contest.

A. 10 attempts:
4 position Muscle Up Holds

B. Every 3 minutes for 5 rounds:
1 Shuttle Run
5 Squat Clean Thrusters
4 Rack Position Stepping Lunge
Use 50% ME Clean and Jerk and add weight as possible.

C. EMOM 10
10 Wallball sit up tosses.