Warm-up/Mobility

 

Dynamic Warmup

 

Hip Mobility

 

WOD A)

 

Front Squat 3 reps EMOM x 6 mins (Heavy as possible)

 

WOD B)

 

4 Rounds for total time, Rest 60 secs between rounds:

 

1 Rope Climb 15’ (6 Ring Rows or 3 Strict Pull-ups)

10 Squat Cleans 155/105lb

1 Rope Climb 15’

5 Muscle-Ups (15 Pullups + 15 Dips)

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