Monday's WOD

Warm-up

2 min. Jump rope or 30 Doubles

15  Bent over DB Rows

15 Dips

10 Pull-ups

2 min. Jump rope or 30 Doubles

Shoulder prep

Stretching and discussing class for the day

Strength/Skill [5:30]

Back squat 3x5

[Shoulder press] 3x5

Review and practice muscle-up progressions

WOD

For time:

Choose between:

30 Muscle-ups/Muscle-ups progressions

or

120 Pull-ups and

120 DIps

Recovery

Short yoga sequence