WOD Review then warm up all together: 2x: 1 indoor loop, 3 push-ups to down dog, 5 hanging shrugs, 2 wall walk-ups, 10 sec HS hold
SOD
EMOM x 10 min
Odd min: HS work: Holds, Negatives, PU, or Walking (choose one or a few to practice)
Even Min: 1-2 Rope climbs OR 2-3 Rope pulls
WOD
5 RFT (20 min cap)
5 Bar Muscle-ups (50+ RX C2B Pull-ups) (Mod: Reduce M-up reps, C2B or COB pull-ups)
20 WB (20/14) (50+ 14/10) (All 10/9’)
3 Ring Muscle-ups (50+ Ring dips) (Mod: Ring dips (No Bands) or between bench/box dips) (https://www.youtube.com/watch?v=HWrdiSzxM10)
10 OH Plate lunges (45/25) (50+ 25/15) (total)
