1. Warm up/mobilize
2. Skill
Muscle Up Progressions
3. WOD
Endurance
5K Row
Every 500m complete
20 x jumping squats (20/15)
20 x sit ups
20 x back extensions
CF
AMRAP 20
Team Nate
2 x Muscle-ups
4 x Handstand Push-ups
8 x KBS (32/20)
One team member working at a time. Must complete an entire round before the next member can begin.
4. Recovery