Friday, August 14

Warm-up
Run 400m 10 jumping squats every 200 meters
Hang out at the bottom of the squat for 1 minute
10 Cluster Wall Ball- Do a Squat clean into a Wall Ball
10 jumping pull-ups
10 kipping pull-ups
10 ring dips
Muscle-up practice – practice transition with low rings, hips to bar, feet on a box and transition through to support, etc

Lift:
Clean 5×75%, 3×85%, 1×95% + reps

WOD
3 Rounds:
20 Sit-ups
25 Wall Ball 20/14lbs
5 muscle-ups

L1-Abmat, choose med ball weight
L2- GHD, Kipping ring muscle-ups
L3-GHD, Muscle-ups with wall ball between ankles

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