Warm-up:
Row 500m
Crossover symmetry
10 push ups
Bear walk down
15 hollow rocks
Inch worms back
7 strict pull-ups
10 GHD sit-ups
Lax to hip flexors
Lax to shoulders
Skill:
Three sets (12 minutes) of…
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds
WoD:
Every 5 minutes, for 25 minutes (5 sets) for times…
Run 400 Meters
25 Push-Ups
Mobility:
Roll posterior
Lax to pecs