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WARM UP:

500 M. Row

25 Thrusters

15 Pull Ups

Then:

Mobilize

SKILL:

7 Min. of Muscle Up Work

-Hollow Holds

-Ring Swings

-Ice Cream Makers

-Transitions

LIFT:

RDL

5×5 @ 80% 1RM Clean

Pair With:

Assisted Glute-Ham Extensions

3×10

WOD:

“ROW WALL BALL”

EMOM 10

10/7 Calorie Row

10/7 Wall Ball (20/14) (16/10) (14/6)

POST WOD:

Roll & Stretch

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