Movement Prep:
Squat Series

Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Russian KB Swings
  • 10 Push-ups
  • 200m Row

Strength:
8 Min E2MOTM
7-7-7-7
Weighted Jump Squats
Load w/Vest, Dumbells in Rack, Barbell on Back

Skill:
Muscle-up Transition Work

Conditioning:
10 Min AMRAP

  • 2 Ring Muscle-ups (Sub 2 Row+Transition+Dip)
  • 4 Weighted Pistols (16kg/10kg)
  • 6 Box Jumps (36/28)

Scaled:
Rows and Dips, Goblet Squats, Low Box