Warm Up:
3 min jump rope
10 squats -pause 30 sec at the bottom- then 10 squats.
2x's:
10 kip swings.
10 T push Ups
8 Ab wheel roll outs
30sec each side samson stretch.

Mobility: 
2 min each side LAX ball Shoulder smash
1 min each side calf stretch on wall

Skill:
3X6 Ring Dips
3 rounds of 30 sec front support on rings. 
5 - 10 minutes muscle up practice drills.

Workout:
EMOM until failure
up and back sprint
8 wall balls 20/14#

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