Warm-up
EMOM6
20 Double Unders
20 Mountain Climbers
5 Chuck-bombers
-Spend 5 minutes mobilizing the shoulders
Oly
EMOM10
2 Spit Jerks @75%
Working on Speed and Footwork
Strength
Back Squat
3-3-3-3-3
Straight Sets
WOD
30 muscle-ups for time
Rest 2 Minutes
200 Double Unders for time
Rest 2 minutes
50 Alternating pistols for time
Scale Reps if needed. 10 minute cap on muscle-ups. Complete transitions on rings or muscle-up attempts if you do not have ring muscle-ups. No bar muscle-ups