(Competition / Gymnastics Focus)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
Row 250m
10 Leg Swings/leg
5 Lateral Lunges / leg
10 Plate Ground to Overhead (45/25)
SOD
3 x 10 KB/DB Deadlifts (1/hand) AND 3 x 1 Turkish Get-ups (15 min)
WOD
15.3: Complete as many rounds and reps as possible in 14 minutes of:
7 Ring Muscle-ups (Mod: Bar M-ups OR 7 pull-ups & 7 dips OR 7 ring rows and 7 close grip push-ups)
50 Wall Balls (20/14) (10/9)
100 Double Unders
