Warmup

(2x) 50 Double-unders (100 jump rope), , Travelling Kongs, 40 Wall Knee drives,

All Classes

Pigeon Walk (up &back)
10 Static Curtsey Lunge

Advanced/Intermediate

Muscle Up Practice 10:00min

For Rounds, 20min cap. 

10 Power cleans (#135 prescribed, but scale accordingly)

10 Bar jump Burpees

10 BB SLDL (#95 prescribed, but scale accordingly)

10 Pullups
 

Comment