Warmup:
500 m row/400 m run
15 pass throughs
Shoulder mobility
15 pass throughs
Shoulder mobility
Muscle up progression
WOD
For time:
For time:
50 GHD sit-ups
15 Push jerk (185/115) (155/95) (135/75)
50 burpees
15 muscle-ups (scale to 3-1 pull ups and ring dips)
50 box jumps (30/24) (24/20) (20/12)
15 squat cleans (185/115) (155/95) (135/75)
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