PreHab: Scap Pull-ups, Band Pulldowns, Monster Walks
Warm-up: KB Complex, Rope Turns
Skill Strength: 2x 3.2.1.
Pull-ups
Dips
Spend 10mins working Muscle-up Transition
WOD:
Rx: AMRAP 12mins
150 WB Shots
90 Double Unders
90 C2B Pull-ups
Rx+: AMRAP 12mins
150 WB Shots
90 Double Unders
30 Muscle-ups
Option 1: AMRAP 12mins
150 WB Shots
54 Double Unders
54 Pull-ups
Option 2: AMRAP 12mins
75-90 WB Shots
300 Single Unders
54 Assited Pull-ups or Ring Rows