Warm-up
Accumulate 50 cals on bike, erg or ski erg and mobilize squat and overhead position. Muscle up skill work with the coach
Strength
1. Box Squat with Chains
2-2-2-2-2
2. Push-press
2-2-2-1-1-1
-Between sets complete 10 weighted lunge steps. 5 on each leg.
WOD
10 Minute AMRAP
5 Muscle-ups
10 Thrusters (135,95)
Regional 3 Muscle-ups
Open 1 Muscle-ups, 115,80