Warm-Up
Couch stretch
Arm circles, trunk twists, ankle mobility
3 rounds
run to street sign and back
10 hollow rocks
10 supermans
Skill
Bar muscle-up progression
3 x 3 muscle-up negatives
WOD
5 rounds
21 kb swings
15 push ups
9 wall balls
Post
5 mins
Plank - front, side, side, front, superman
Banded stretches