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 Jump Overs (24/20”)
Ab Mat Sit-up
REST