Warm-up
10 minutes, double-unders practice
Skill
Muscle-ups
WOD
“Cindy”
AMRAP in 20 minutes
5 Pull-ups
10 Push-ups
15 Air squats
6 sets with barbell from rack 1 strict press2 push press3 overhead squat 12 alternating heavy DB box step ups in between sets 4 rounds6 squat clean8
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation5 reps per side, thoracic bridge 2 sets:10 reps per side, floor slider side
20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad
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