Warm-Up

Couch stretch 1 min. each side

Arm circles, trunk twists, ankle mobility

3 rounds

10 hollow rocks

10 super mans

10 wall balls

Skill

Muscle-up progression

WOD

6 RFT

200m run

6 deadlifts 225/135

Post

5 min. plank - front, side, side, front

Superman

Banded stretches