Mobility

Band front shoulder stretch (band to pullup bar, face away from bar holding band)

Warm Up X 2

Run a short lap, 10 duck walk steps, 10 overhead squats, 10 jumping pull ups, 2 Samson stretch

Skill

Handstand and or Muscle Up skill work x 10:00

Work

4 rounds for time:
Weighted lunge up and back
15 box jumps (full extension at the top, step off)
5 strict chin ups

Rest 3:00

5:00 for rounds:
20 double unders
5 burpees

Intermediate and On-Ramp - Ask

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