Warm Up

Pass throughs

2 rounds

1 min. singles

1 min. squats

1 min. sit ups

1 min. singles

1 min. squats

1 min. singles

Skill

Muscle up progressions

WOD

3 RFT

400m run

20 wall balls

15 jumping pull ups

Post

5 sets

20 supermans/20 hollow rocks