Warm Up
Banded shoulders
Stretch calves and hamstrings
2 min. run around room (high knees, butt kicks, crab walk, skip, etc…)
2 rounds
20 one legged squats
20 sit ups
Strength
Muscle up work
3x5
Ring rows
Shooting shoulders through
Dips
5 mins to attempt muscle ups!
WOD
5 rounds
5 pull ups
10 box jumps 24/20
15 KB swings 53/35
Post
100 partner medball twists