09-11-2020

Warm-up

400m Run

2 x

5 Pull-ups

5 Ring Dips

10 MB Thrusters

Mobility

PVC

2 x 30 sec

Prayer Stretch

Oly Wall Stretch

Specific Warm-up

1 x

10 Ring Kip Swings

1 x

2 Ring Muscle-ups

10-cal Row

4 Wall Balls

20.5

For time, partitioned any way:

40 Ring Muscle-ups

80-cal Row

120 Wall Balls (20/14)(10’/9′)

*Scaled

40 Chin-over-bar Pull-ups

80-cal Row

120 Wall Balls (14/10)(10’/9′)

Time cap: 20 min

Cooldown

3 min (es) Basic Quad Smash