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Dynamic movement prep
Group warm up
5 minute bottom squat hold.
Skill
Muscle up transitions/muscle ups
Emom for 7 min
3 back squats start at 70% up by feel
Wod
Amrap in 5 minutes
5 muscle ups (12 chest to bar pull ups)
7 burpees to a plate
Rest 3 min
Then
3 rounds for time of
15 box jumps 24/20
21 toe 2 bar
Mad mobi
calf stretch
lat band stretch
Frog legs
Press ups