Warm-up
1 Minute Jump Rope
:30 Push Ups
1 Minute Jump Rope
:30 Mountain Climbers
1 Minute Jump Rope
:30 Shoulder Taps (in high plank)
1 Minute Jump Rope
:30 Plank Knees to Chest
1 Minute Jump Rope
Strength
E2MOM12
Back Squat
3 Reps
WOD
3 Rounds
5/3 Muscle-ups
20 Wall Balls 20|14
80 Double Unders
Level 3- 15 ring Dips
Level 2- 115|75, 10 ring Dips, 40 Double Unders
Level 1- 10 Ring Dips, 120 singles
ADV – 7|5 Muscle Ups & 30|20 Wallball
Extra Work
3 Rounds
25|20 Cal Bike
50’ HS Walk*
*sub 20 Shoulder Taps or 3 Wall Climbs
ADV – 100’