Dynamic movement prep.
Group warm up
50 n 50 ghd.
Skill
Muscle ups.
Then
Strength
7-7-7-7. Single arm db row.
Wod
15 minutes amrap
15 kb swings 1.5/1
15 box jumps 24’20
15 hand release push ups
Rest then
5 minutes of fun
The hard way
for reps
1 min jack knife sit ups (20,14) (like a pike sit up with med ball)
2nd min reverse sit ups (leg raises)
3rd min jack knife
4 th min reverse sit ups
5th min jack knife
MAD MOBI
Press ups
Pigeon
Calf stretch
Lat band stretch.