WARM UP – MOBILITY
500m run
Dynamic stretch out + Red band shoulder activations

Review Ring muscle-up transitions and scaling options for WOD A.

WOD A
10 MIN MUSCLE UPS
Choose your progression and complete within 10 mins…
A) EMOM x 10
Mins 1-5: 1-2 Strict Muscle Ups
Mins 6-10: 2-5 Kipping Muscle Ups

B) every 60-90 secs x 6-8 sets
1-3 Kipping Muscle Ups

C) complete 3-4 sets in 10 mins
3-5 Jumping or Banded MU’s / transitions

WOD B
2010 GAMES – PYRAMID DOUBLE “HELEN”
For Time:
Run 1,200 meters
63 Kettlebell Swings (24/16kg)
36 Pull-ups
Run 800 meters
42 Kettlebell Swings
24 Pull-ups
Run 400 meters
21 Kettlebell Swings
12 Pull-ups

Scale pull-up volume as needed and/or to 1/2 jumping pull-up, 1/2 ring rows.
1200m run = 2 full laps, then continue to the corner of Columbia & Powell, then back to the gym.