Warm-up
500m row
Hip mobility circuit
Muscle-up instruction
Skill
Alternating on the minute,
3 Muscle-ups or progression
10 Weighted pistols, alternating
WOD
AMRAP in 15 minutes:
5 Push-ups
10 Wall-balls
15 Double-unders
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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