Elite members WOD:
Bench Press - 5 sets of 5 at a medium weight. Rest 2 minutes between sets. Do not go to failure.
Bench Press - Same as above
Strict Muscle up - Work to a strict max rep set. Lots of rest between if performing multiple sets
Muscle up - Go for a muscle up PR or get your first muscle up!
Advanced: Inverted Muscle up
For time: 20 inch Box jump, 50 reps Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps *1 pood female 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps *25# female 800 meter Run 50 Back extensions
400m light job holding a 40#/30# kettlebell Anyway possible