20 minutes

Muscle up progressions

-chin ups

-ring dips

-transition drill

-slingshot banded muscle up

 

then

 

18 min AMRAP

5 thrusters 135/95

7 box jumps 30/24

10yd handstand walk

 

L1- thruster 95/65

      box jumps 24/20

      5 wall climbs

L3- thruster 155/105

       box jump 36/30

 

Comp HW

2-2-2-2-2-2-2-2

Push jerk

then

EMOM 12 min

Odd-18 Cal row

Even-8 burpees over the rower

Comment

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