WARM UP:
400m Run
Arm Stretching
5 Inch Worms
:30 HS Hold
10 Ring Rows
10 Push ups
10 Hollow/Arch Swings on Bar
SKILL:
Muscle Up Practice
WOD:
22:00 AMRAP
3 Ring Muscle-up
6 Clapping Push up
9 V-ups
12 Box Jumps (30/24”)
CTC Run