Monday
Warmup)
Dynamic lower body / hip mobility
Band pull-aparts
Band Shoulder stretches: lats, dip extension, front rack
WOD A) Alt. EMOM x 10 (5 sets of each):
1) Ring Muscle Ups (choose a rep scheme that will challenge you to stay unbroken) or 3 False Grip Ring Row to Muscle Up transitions + negative
2) 5 Thrusters – heavy as possible
WOD B) 20 min AMRAP:
400m Run (200m x 2 if possible)
10 Push Press 115/75lb
10/7 Chest to Bar Pullups (Guys/Girls)
***Crossover Symmetry Plyo POST-WOD***
