Warm Up
Banded shoulders
7 mins of:
7 wall balls
7 jumping jacks
7 push ups
Skill
Muscle up progressions
2 min. AMRAP
WOD
9-7-5
Power cleans 135/95
90-70-50
DUs
9 power cleans then 90 DUs, etc...
Post
Calves and hips
Warm Up
Banded shoulders
7 mins of:
7 wall balls
7 jumping jacks
7 push ups
Skill
Muscle up progressions
2 min. AMRAP
WOD
9-7-5
Power cleans 135/95
90-70-50
DUs
9 power cleans then 90 DUs, etc...
Post
Calves and hips