Warm-up/Mobility

 

WOD A)

 

Muscle up / Rope climb / GHD tech

 

WOD B)

 

For time:

 

3 Rope Climbs (9 rope pulls or 9 ring rows)
5 Muscle Ups (15 ring dips)
12 HSPU’s (20 elevated push ups)
25 Toes-2-Bars
30 Box Jumps 20/24″
50 Air Squats
5 Gassers
30 GHD Sit Ups or Ab mat Sit Ups
25 Knees To Elbow
12 HSPU’s (20 elevated push ups)
5 Muscle Ups (15 ring dips)
3 Rope Climbs (9 rope pulls or 9 ring rows)

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