Warm Up
Pass throughs
2x
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
200m run
30 wall balls 20/14
10 burpee pull ups
Post
5 rounds
20 supermans/20 hollow rocks
Stretch hamstrings