WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
10 Y’s, T’s, and W’s
10 Reverse Flys
Then:
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Push Ups
Then:
Mobility
SKILL:
EMOM 8
ODD: ADV= 2 Muscle Ups + 2 Dips / INT= 7 Strict Dips / BEG= 3 Bar Dips w/ a 3 Sec. Negative.
EVEN: 20 Hollow Rocks
LIFT:
Front Squat
10 x 1
*Work to a heavy single.
WOD:
“15.3 B”
3 Rounds
5 Ring Muscle Ups
30 Wall Ball (20/14) (16/10) (14/6)
50 Double Unders *Sub. 7 Ring Dips for MU accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, and W’s
10 Reverse Flys
10 Face Pulls
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