Warm Up
Dynamic Warmup
Shoulder Mobility
Skill
4 sets of 30 secs on/30 off:
Pick one and kill it - your goal is to get the same or more reps per set
Double Unders, Row, Push Press (your call for weight), Burpees, or Toes 2 Bar
Metcon
3 rnds:
7 Muscle-ups
10 Burpee Box Jumps
10 KB Swings (70/55)
400 m Run
Rest 2 mins b/t rnds
Sub for Muscle-ups will be 7 Ring Rows and 7 Dips
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