WARM UP

400 m run

Line drills

Fence drills

6 to 1

Squats and pushups

SKILL

Split into 2 groups:

1. Muscle up practice

– Full height

– Jumping

NO BANDS

2. Ring dip progressions

– Hold

– Negative

– Catches

– Strict/Kip

NO BANDS

WOD

10min AMRAP

2 Muscle ups (2 CTB + 2 Ring Dip w/ Progression)

(bar or ring MU)

4 goblet squats

6 KBS (32/24)

(3:00 rest)

For time (7:00 cap)

35 KBS

35 Burpees