Warm up
2 minutes double
unders
Inversion, to skin
the cat, to inversion, to 3 pike pulls, to negative front lever
Good mornings
OHS
Hollow rocks
Skill
Muscle ups
WOD
EMOTM for 15
minutes
In 20 seconds
-15 double unders
-Max muscle ups
*Once 20 seconds if up you must rest 40
seconds*
CFE
Warm up
10x
20:40
Burpee intervals
WOD
5x
15 double unders
5-10-5 shuttle
sprint
15 double unders
10 CTB pull ups
Rest 2 minutes
Rest 2 minutes
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