Warm-up
400m Run
20 Squats
20 Push-ups
10 Ring rows
10 Pull-ups
Shoulder prep
Stretching and discussing class for the day
Strength/Skill [8 and 9 Strength]
Muscle-up progressions then…
Back Squat 3x5
Bench Press 3x5
[Deadlift 1x5]
WOD
Four rounds for time of:
7 Muscle-ups
15 Deadlifts
Walking Lunge, 30 steps
Recovery:
Short yoga sequence
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