Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch

 

Warm up/Skill:

15 min EMOM:

  1. 10/7 cals air bike
  2. Accumulate a 10 Sec Freestanding HS Hold
  3. 6-8 long kips on rings or bar
  4. 12 Plank to Push ups
  5. HS Walk Practice for 35 secs (2 wall walks or shoulder tap attempts)

 

Strength:

3 rounds of:

-Seated DB Press x 10

-DB Bench Press x 10

-DB OHS x 10 (5 each arm)

 

WOD: “Han”

4 RFT: (12 Min Cap)

5 Squat Snatches 135/95

5 Ring Muscle Ups

 

MU Scale Options:

  1. 5 Bar MUs
  2. 10 Ring Dips (each dip counts as 1/2 a rep)
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