Warm up: Coach’s Choice
Strength/Skill: Push Press
4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 RFT (25 Minute Cap)
4 Air Squats
3 Push Ups
2 Alternating Lunges
1 Ring Muscle Up
Stimulus/Focus: This workout is a short rep scheme, but a lot of rounds. You should be able to set a quick pace and maintain it for the entire time. Focus on good, clean movement for each rep. Choose a muscle up progression that is challenging for you.
Cool Down: 2 Rounds
20 GHD Sit Ups
20 GHD Extensions