WU:

Dynamic Warm-up then:

9 min EMOM

1: 15 second L-sit hold
2: 20 second Handstand hold or walk
3: 30 second low plank

MOB:

Banded shoulder stretch
Sit at the bottom of your dip on the rings with feet supporting some of your weight

Strength/Skill:

20 Minutes of Muscle-up or Kipping Pull-up drills

WOD:

1-10
DB squats (50/35)
Box jump-overs

Light WOD:

1-7
Air squats
Box step-ups (short box)

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