dynamic movement prep
Group warm up
50 heavy Russians
Skill muscle ups
If you have muscle ups
Max reps in 2 minutes
Rest
Time Trials
Row 500 meters TT
Rest
Row 1 k. TT
Then
3 rounds for time of:
3 Cleans.
25 wall ball 20/14
Pick your own weight.
Score time
MaD mobi
Hamstring up n over
Pigeon
Press ups
Corner stretch