Warm Up
50 Double Unders
20 Banded Good mornings
20 Leg Swings (each leg)
10 inchworms with push ups
20 Scorpions
20 Jumping squats
100 Double Unders
Strength
Banded Snatch Grip Deadlift
3-3-3
Banded Deadlift
3-3-3
WOD
21-15-9-15-21
Wallballs
Toes to Bar
X muscle ups
Games- 3 Ring muscle-ups after each round
Regional- 2 Ring muscle-up after each round
Open- 1 Ring muscle-up or 3 ring muscle-ups assisted transitions
*Must complete x muscle ups after final set of 21 TTB*