Thursday, July 10th

Warm-up
3 rounds NOT for time
5 ring dips
5 pull-ups
10 push press with bar (45/30)
5 T2B

-muscle up progression post warm-up


WOD

25min AMRAP
400m run
5 muscle-ups
10 push press (115/85)
15 toes to bar

Beginner WOD

15min AMRAP
5 pull-up
7 push press
9 toes to bar