Dynamic Warmup

3m Plank Hold

MOB: Hip Capsule/Groin/Quad

MOD:  Skill Work and Progressions

Muscle Up

If you have Mastered this skill Practice your Handstand Walk and HSPU

WOD: 10-1 w/ Run

Back Squat (115/85)

CTF Pushups

Muscle Up

1 Mile Run

Continuous Clock. 10-10-10, 9-9-9, til you reach 1-1-1 then Finish with a 1 Mile Run for Time.

LV1: Air Squat/Knee Pushup/Parallette Dips/Row

LV2: (55/35/15)/Knee Pushup/Ring Dip/Option to Row

LV3: (95/75/65/55)/Quick Fall Pushup/Muscle Up Progression or Band Asstd MUp

LV4: Rx’d