WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Flys
3 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Push Ups
Then:
Mobility
SKILL:
EMOM 12
ADV = 2 Strict Muscle ups + 2 Kipping Muscle Ups
INT = 2 Muscle Ups + 2 Ring Dips
BEG = 3 Ring Swing + 2 Ice Cream Makers
*At Min. 8 (ADV & INT. add 1 Kipping Muscle Up and Ring Dip until failure.
LIFT:
Back Squat
3 x 3
2 x 2
3 x 1
*Work to a heavy single.
WOD:
“VEGA”
AMRAP 10
80 Cal. Row
50 Burpee 6″
20 Ring Muscle Ups
*Sub. 30 C2B Pull Ups for Muscle Ups accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, and W’s
10 Reverse Flys
10 Face Pulls
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