WARM UP:
3 Rounds
20 Mountain Climbers
10 Inch Worms
10 Scorpions
5 Strict Pull Ups
SKILL:
7 Min. of Muscle Up Work
-Hollow Rock
-Ring Swings
-Ice Cream Makers
-Transitions
*Work your progressions and have fun!
LIFT:
Dead Lift
5 @ 65%
3×5 @ 70%
WOD:
“MANTIS”
For Time:
50 Double Unders
40 C2B Pull Ups
30 KBS (70/53) (53/44) (44/35) (35/26)
20 DL (275/185) (255/165) (225/155) (205/135)
10 Burpee Muscle Ups
*Sub. Burpee Muscle Ups for 20 Burpee Pull Ups accordingly.
POST WOD:
Mobilize and Stretch
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