Warm-up
1000m Row
10 Muscle-up transitions
10 Strict Pull-ups
10 Deep Ring Dips
Shoulder mobility
Gymnastics
EMOM14
Odd- 3 Strict Muscle-ups
Even- 25ft Handstand Walk for speed
Regional- 3 Kipping or 1 Strict Muscle-up
Open- 1 Muscle-up
-If unable to walk on your hands practice holding a handstand for 30s and practice pulling your feet away from the wall
WOD (20 Minutes)
4 Rounds
20 Box Jump Overs
30 Wallballs
40/30 Calorie Row
Rest 2 Minutes
Level 2- 20-20-30/20
Level 1-15-15-20/15