Friday 6/11/21

 Skill

5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Bar or Rings
1 Bar or Ring Muscle-Up
*Athlete can either come off bar b/t movements or option to go unbroken.

WOD

FOR TIME
10 Ring Muscle-Ups
20 Push Press (135/95)|(95/65)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups

Mobility

Optional Cool Down
3 SETS FOR RECOVERY
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller