Warm-up
Run 1 loop
10 Scap Pull Ups
10 Kips
10 Strict C2B Pull Ups
10 Strict Ring Dips
5 Slow Muscle Up Transitions
Smash quads & roll triceps w/ barbell
Mobilize upper back with peanut
Strength
1. Front Squat
5-5-5-5
2. Thruster
2-2-2-2
WOD (20 Minute Cap)
20 Power Snatches (135,95)
20 Ring Muscle-ups
30 Overhead Squats
30 Chest to Bar Pull-ups
20 Squat Snatches
20 Bar Muscle-ups
Regional- 15 R&B Muscle-ups
Open- (115,80), 8 R&B Muscle-ups