Mobility

  • Banded internal rotation stretch

Warm Up X2

  • Row 200m
  • 10 OHS
  • 10 T Push ups
  • 10 jump pullups
  • Rail Pull throughs, 5 each direction

Skill

10:00 muscle-ups: 1-3 muscle ups or assisted muscle ups @ top of the minute

Workout

15:00 for rounds:
20 Double Unders (sub attempts)
15 KB swings
15 Wall Ball

Comment