Warm-Up
90 sec. jumping jacks
Pass throughs/shoulder PVC
3 rounds
25 squats
20 sit ups
15 ring rows
Skill
Muscle-up progressions
WOD
For time
200m run
21 sdhp
21 toes to bar
200m run
15 sdhp
15 t2b
200m run
9 sdhp
9 t2b
200m run
Post
Shoulder work with mobility ball