WARM UP:
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
2 Rounds
10 Pass Throughs
10 Good Morning’s
10 Clean Extensions
10 Clean Pulls
10 Front Squats
10 Push Jerks
Then:
Shoulder Mobility
SKILL:
ADV:
3 rounds
1 Strict Muscle Up
2 Kipping Muscle Ups
3 Ring Dips
INT:
3 rounds
3 Ring Swings
2 Ice Cream Makers
Pair With:
3 Muscle Up Transitions
SCALED:
3 Rounds
1 Strict Pull Up
3 Bar Kips
*Rest 90 Sec. between sets.
LIFT:
1 Clean + 1 Clean from below the knee + 1 Jerk
3 @ 60%
3 @ 65%
3 x 3 @ 70%
*Focus on positioning! Knee’s out on first pull in all movements!!
WOD:
“MOSQUITOR”
For Time:
800 M. Run
50 KBS (70/53) (53/44) (44/35) (35/26)
20 Muscle Ups
*Sub. Muscle Ups for 30 C2B Pull Ups or 30 Regular Pull Ups Accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
Shoulder Mobility
