10-15-2020

Warm-up

Row 500m, then

2 rounds:

10 Burpees

10 Ring Rows

10 Kip Swings

Mobility

PVC

1 min Bar OH Extension

Skill Work

10 min Athlete’s Choice

-Rope Climb

-Toes to Bar

WOD

20 min AMRAP

3 Muscle-ups (Scale: Bar, Jumping, Strict Pull-ups)

6 Push-ups

9 Toes-to-Bar

12 DB Goblet Lunges (50/35)

Cooldown

6 min Basic T-Spine Smash