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
12 min AMRAP
21 KB swings 53/35
15 sit ups
9 head cutters
Post
5 sets 20 supermans/20 hollow rocks