WOD

Workout of the Day:

GENERAL WARM-UP:

2 Rounds

50 Jump Rope Single Unders

10 Kip Swings on Bar

10 Push Press (empty bar)

10 Barbell Rows

SKILL AND INSTRUCTION:

Muscle Ups

WOD:

Row 800 meters

40 Ring Dips

40 Pull-ups

7 Ring Muscle Ups

Run 800 meters

40 Push Press (75/55)

40 Renegade Rows (35/25, 25 reps per side)

7 Ring Muscle Ups

200 Double Unders

40 Hand-release push-ups

40 Barbell rows (95/65)

7 Ring Muscle Ups

Cool Down:

Banded lat stretch, 90 seconds per side