Tuesday, April 1st:

General Warm Up:

Tabata Warm Up:

20 sec of work with 10 seconds of rest for a total of 4 minutes of:
Ring Rows
DB Deadlifts
Kip Swings
Jumping Squats

Specific Warm Up:

Muscle Up and

DB Hang Squat Clean Progression

WOD:

Complete for Time:
15 Muscle Ups
30 Dumbbell Hang Squat Cleans
15 Muscle Ups

Cool Down:

SLIPS