WARM UP:
2x’s :30 drills
Air Squats
Good mornings
Lunge to instep R
Lunge to instep L
Push ups
Free Stretch 1min
SKILL:
12 min EMOM
M1: 12 DL 50% 1 RM or (205/125)
M2: 6 Burpees as high as you can jump
M3: 8 KB Thruster (24/16)
M4: REST
WOD:
For time:
10 muscle-ups (scale with 10 pull ups, 10 ring dips)
50 double-unders
8 muscle-ups
40 double-unders
6 muscle-ups
30 double-unders
4 muscle-ups
20 double-unders
2 muscle-up
10 double-unders