WU:

50 double-unders then:
burpee-broad-jumps there and back

7 minutes of kipping pull-ups skill or planche progression

MOB:

Elbows on box
Smash pecs with LAX ball
Floss triceps

Strength/Skill:

5 rounds for MAX REPS of:
Body-weight bench presses
Pull-ups

* If you scale: Choose something that will allow you to get 10+ reps of each
* Rest fully in between rounds

WOD:

7 min AMRAP:
30 Wall Balls (20/14)
30 Double-Unders
5 Muscle-ups or Pull-ups & Ring dips

Light WOD:

7 min AMRAP:
15 Airsquats
30 jump rope
10 box dips

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