WARM UP
400 m run
Line drills
Fence drills
6 to 1
Squats and pushups
SKILL
Split into 2 groups:
- Muscle up practice
– Full height
– Jumping
NO BANDS
- 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
