Warm-up
800m Jog
Practice Muscle-up progressions
Shoulder prep
Stretching and discussing class for the day
Strength/Skill [5:30 Strength]
[Back Squat 3x5]
Bench Press 3x5
Deadlift 1x5
WOD
“McCluskey”
Three rounds of:
9 Muscle-ups (Muscle-up progressions; ring dips)
15 Burpee pull-ups
(Burpee-Jumping pull-ups)
21 Pull-ups (Ring-rows)
800m Run (400m)
Recovery
Knee-helpers
Shoulder mobility
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