WARM-UP: 200m Run 10 Pvc thrusters 15 Ring Rows 200m Run 10 Pvc thrusters 15 Push-ups 5 wall walks 3:00 group stretch SKILL: 10:00 of Muscle up Drills 3 Sets: 2:00 to Complete: 2-4 Muscle ups 10 Air Squats CTC Run WOD: 3 Rounds (12:00) :40 Max Effort :20 Walking Rest Bike for Cal Box