Dynamic warm up
Group warm up
Muscle up skill
Turnovers and dips with a 2-3 second pause in bottom of dip position
Hip to ring swings
3 position snatch
High hang
Mid thigh
Below the knee
3-3-3-3. By feel
Wod
Amrap in 9 minutes
25 sit ups
25 pull ups
25 power cleans 95/65
25 double unders
Mad mobi.
Shoulder bully
Lat stretch band
Hamstring up n over
Roll calves