WU:

3 rounds of:
10 jumping squats
5 inchworms
10 banded monster walks (each direction)
bear crawl there and back

MOB:

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

Strength/Skill:

15 minutes of Muscle-up or kipping pull-up work

WOD:

Tabata: 8 rounds of each exercise, performed for :20, with :10 rest

Chest-to-bar pull-ups
Rest 1 minute
Sit-ups
Rest 1 minute
Seated shoulder presses (75/55)
Rest 1 minute
Jumping back squats (75/55)

Light WOD:

Tabata: 8 rounds of each exercise, performed for :20, with :10 rest

Ring rows
Rest 1 minute
Sit-ups
Rest 1 minute
Seated DB shoulder presses
Rest 1 minute
Jumping air squats

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