Saturday, March 7th

Warm Up:

Joint Prep Routine

Specific Warm Up:

Kipping Swings X 10
Gymnastic Kip x3
Muscle up & Mods

Pull over Progression:
Half Pull Up + Knees to Elbows X 3
Ring Skin the cat from the ground X3
Low Bar Jumping pull-over X 3
Pull Overs & mods

WOD:

Complete for Time:
25 Handstand Push Ups
20 Dumbbell Overhead Walking Lunge
15 Squat Cleans
10 Muscle Ups
5 Pull Overs