-Warm Up-


15/12 cals bike 


Then 3 rounds 


10 Dbl DB bent over rows 

25’ filly lunge (R)

25’ filly lunge (L)

25’ cross body walk (L)

25’ cross body walk (R)

:20 bottom front rack hold


15/12 cals bike


Crossbody walk

 https://youtu.be/RlsynGvFGwY


Filly lunge 


https://youtu.be/_SOQhf-5n98



-Strength/Skill-

 

ON a 10:00 RUNNING CLOCK... 

Muscle-Up Skill Development


Beginner - Transition Drills

Intermediate - High Ring Drills

Advanced - Mult. Reps or Strict Work 

-WOD-

 

AmRaP 16

50/40 Cal Bike

50 Wall Ball (20/14)

10 Ring Muscle-Ups