Warm-up
Wallball Fun
5 Rounds
9ft
10ft
11ft
-If you miss a target 5 burpees on the spot.
10 inchworms
20 Scorpions
Repeat
Strength
1. Front Squat
5-5-5-5-5
Push-press
3-3-3-3
WOD
12 Minute AMRAP
10 Double Unders
1 Muscle-up
20 Double Unders
2 Muscle-ups
30 Double Unders
3 Muscle-ups
….
Sub 3 deadhang chest to bars and 3 ring dips for each muscle-up
Games- Unbroken
If you get to a certain number of muscle-ups and cannot string any more together, make note of how far you made it unbroken then continue.