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