Monday's WOD

Warm-up

Trainer’s Choice:

Jump rope

Supermen

Spidey lunges

Push-ups

Ring rows

OHS w/PVC

Stretching and discussing class for the day

Strength/Skill (after WOD)

Overhead Squat 3x5

Build up to 3 work sets of 5 reps.

WOD

As many rounds as possible in 20 minutes of:

4 Muscle-ups

12 Sumo-deadlift high-pull (95/65)

Sub 3 pull-ups and 3 ring dips for each muscle-up.

Recovery

Short stretching and mobility sequence