PreHab: Banded Shoulder Prep
Warm-up: KB Complex, Dip Support, Kip Swings
Skill Strength: 5.4.3.2.1.
Pull-up
Ring Dips
Skills: 10mins on Muscle-up Transition
WOD:
Rx: EMOM for 12min
O: 12 C2B Pull-up
E: 12 KB Snatch
Rx+: EMOM for 12min
O: 6 Muscle-ups
E: 12 KB Snatch
Option 1: EMOM for 12min
O: 8 Pull-ups
E: 12 KB Snatch
Option 2: EMOM for 12min
O: 6-12 Assisted Pull-up/Ring Rows
E: 12 KB Swings