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Warm-up
Slam ball warm-up:
2 rounds, 10 ea.
sideways throw left,
sideways throw right,
overhead throw,
underhand throw,
chest pass,
slam
Goblet squat 2x10reps
Skill
Muscle-up progression on low rings
WOD
20 Overhead squats,
20 Box jumps,
5 Rope climbs,
20 KB swings,
20 Thrusters,
20 Pullups,
20 Handstand pushups,
20 Abmat situps,
10 Wall-climbs,
20 burpees

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