WARM UP – MOBILITY
400m Run
Dynamic joint rotations and full body stretch
Ring rows / Bench dips / Low ring muscle-up transition practice
Beat swings / Ring swings / TTB and/or Ring muscle-up / pull-up and dip practice time
Review KB snatch + OH lunge
Review and set-up for WOD A
WOD A
CALL YOUR FRIENDS
5 rounds for time:
5/3 Ring muscle-ups
10 Kettlebell snatch + forward lunge w/ opposite leg (24/16) (5R+5L)
15 Toes to bar
Run 400m
—
Scale MU to 5 strict pull-ups + 5 strict ring or bar dips
Scale KB to Hang DB snatch + lunge
Scale TTB to knee or leg raise or to V-ups
ACCESSORY
Cool down / Mobility:
3-5 min easy bike
Roll out lats / upper back
45-60s each: Double overhead banded stretch / Single arm lat stretch / Single arm pec opener
