-Warm Up- 

3 rounds 

150m supinated row

10 hollow rocks

10 super mans  

3 inchworm push-ups   

:20 bottom of dip hold

 

-Strength- 

 

Muscle Up Skill Work

 

 -WOD- 

 

For Time : 

 

50 sit-ups

15 box jumps

40 sit-ups

15 box jumps

30 sit-ups

15 box jumps

20 sit-ups

15 box jumps

10 sit-ups

15 box jumps