Warm-up
Partner MB warmup (30/20)
1 min of lateral tosses (right)
2 min of Burpee MB tosses
2 minutes of MB thruster passes
1 min of lateral tosses (left)
Gymnastics
EMOM10
Odd- 2 Strict Muscle –ups
Even- 25 FT Handstand Walk*
*Athletes good at HS walks should add obstacles for a challenge
Strength
Front Squat
2-2-2-2
-After each set of 2 hold the bar in the rack position for 15 seconds before re-racking.
WOD (15 minutes)
20 Lateral Burpee Box Jump Overs
5 Muscle -ups
30 Wallballs
5 Muscle-ups
40 Toes to Bar
5 muscle-ups
30 Wallballs
5 Muscle-ups
20 Lateral Burpee Box Jump Overs
Regional- 3 Muscle-ups
Open/Masters- 1 Muscle-up
*If you don’t have muscle ups – 5 strict pull ups/ 5 strict dips