PreHab: Shoulder Prep

Warm-up: MB Complex, Kip Swings, Dip Support

Skill Strength: 

3x
3.2.1.
Pull-ups
Dips

Spend 10mins on Muscle-up Transitions
*have 1 beginner drill
*have 1 inter drill
*have 1 adv. drill

WOD:

Rx: 21.18.15.12.9.
Pull-ups
42.36.30.24.18.
Wallball Shots

Rx+: 7.6.5.4.3.
Muscle-ups
42.36.30.24.18.
Wallball Shots

Option 1: 18.15.12.9.6.
Assisted Pull-ups
42.36.30.24.18.
Wallball Shots

Option 2: 18.15.12.9.6.
Jumping Pull-ups/Ring Rows
27.22.17.12.7.
Wallball Shots