Warm-up
With Class or Extra Work
Skill
Muscle-up
Ring Dip
Strength
EMOM14
Odd- 3 Deadlifts
Even- 5 Strict Pull-ups
WOD
50/40 Cal Row
25 Muscle-ups
50/40 Cal Row
EXTRA
EMOM10
Overhead Squat
1. 5
2. 5
3. 4
4. 4
5. 3
6. 3
7. 2
8. 2
9. 1
10. 1
Rest 5 Minutes
EMOM5
1 Snatch Balance