Warm-up
20 bandy side steps in each direction then
15 2 for 1’s
15 Russian swings
15 scap Push Ups
Then
20 bandy side steps in each direction
Oly
EMOM10
2 Clean and Jerks @80%
Working on speed and proper technique
Strength
Deadlift
5-5-5-5-5
WOD
10 Muscle-ups
50 Wallballs
10 Muscle-ups
50 Kettlebell Swings (2,1.5)
10 Muscle-ups
50 Box Jump overs
Regional- 7 Muscle-ups
Open- 4 Muscle-ups
Sub 10 strict c2b pull-ups and 10 strict ring dips for each set of muscle-ups if unable to complete