Basic Warm up
2x net climbs
7 strict pull ups
15 push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS
Skill
Muscle ups
WOD
5x
30:30
-Muscle ups
-Shuttle run
-Box jumps
-Burpees
GoFit
Basic Warm up
2x net climbs
7 strict pull ups
15 push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS
Skill
Movement standards
WOD
5x
30:30
-Pull ups
-Shuttle run
-Box jumps/ Step ups
-Burpees
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