1. Warm up/mobilize

2. Strength:

Core – 6 x 30 seconds of butterfly kicks (feet 6” off the ground)

15 seconds rest in between each 30 second set

3. Skill:  muscle ups

4. WOD

AMRAP 5

15 Plate GTOH (20/10)

3 wall walks

2 min rest

AMRAP 5

7 press (20/15)

5 burpees

5. Recovery

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