Warm-up
Run a loop
Downward dog stretch for a minute
5 strict muscle up transitions with feet on the floor or box
Strength
Back Squat
3-3-3-3-3
– Between sets complete a max attempt of strict muscle-ups. If you do not have strict muscle-ups work on getting them from the floor
WOD (25 Minute Cap)
Southie Sangy V2015
800m Run
Then 3 Rounds
3 Muscle-ups
6 Squat Cleans (155,105)
9 Box Jumps
400m Run
Then 3 Rounds
3 Muscle-ups
6 Squat Cleans
9 Box Jumps
800m Run
If you do not have muscle-up sub banded transitions
Cashout
3 Rounds
15 GHD Medball Sit-ups
15 Hug-a-twinkies or reverse hypers