Warm-up
2 Rounds:
Plank 5s/5s x5,
Bridge and reach x5/side
Strength
Deadlift 6×1 @80% or better
WOD
AMRAP in 25 minutes:
750m row,
25 Wall-balls,
15 Burpees over rower,
10 Ground to overhead 135/95
WE ARE CLOSED
We ARE CLOSED
Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10
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