Thursday

Strength Development

Muscle-up:

Bar / Rings

·    Transition drills

·    Progression drills

·    Practice

WOD

8 minute AMRAP #1:

·    15/9 calories row/erg or 10/6 calories bike

·    10 dumb-bell hang clean & press (RX 22.5/15 kg)

Rest 3 minute

8 minute AMRAP #1:

·    50 double-unders

·    3 ring muscle-ups or 10 toes-to-rings

Start at any one