Warm Up
Calves and hamstrings
3x
10 wall balls
10 med ball cleans
10 med ball push ups
Skill
Ring and bar muscle up work
WOD
3 RFT
5 burpees over bar
10 thrusters 95/65
20 weighted lunges 95/65
Post
3 x 20 ring hold leg lifts
Hip opening stretches
Warm Up
Calves and hamstrings
3x
10 wall balls
10 med ball cleans
10 med ball push ups
Skill
Ring and bar muscle up work
WOD
3 RFT
5 burpees over bar
10 thrusters 95/65
20 weighted lunges 95/65
Post
3 x 20 ring hold leg lifts
Hip opening stretches