Warm-up:
Coach’s Choice
Strength/Skill:
Rings-Muscle Up Progressions
WOD:
21-15-9
Jump MU/Pull Ups (coach’s discretion per athlete)
Single-Arm Overhead Squats (1.5/1)
RX+: Muscle Ups & Single-Arm Overhead Squat (2/1.5)
Mobility:
Shoulders
Buy Out:
25 GHD Sit Ups
2 Rounds of “Cindy”
25 GHD Extensions