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