Warm up
400m run
KBS
Wall ball
Dips
Pull ups
Skill
Muscle ups
WOD
Complete the following:
Double unders 30-60-90
Muscle ups 9-6-3
CFE
Dynamic warm up
Mobility
Mash t-spine & caves
Skill
Double unders & body tension explanation of skill transfer
WOD
Part#1
Double unders 10-20-30-40-50
Push ups 50-40-30-20-10
Part#2
1 mile time trial
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