Friday

Warm Up:

2 rounds
400m Run
5 muscle up drills
5 ring dips
2 lengths bear crawl

Goat: 15 mins
On the minute for 15 minutes do 1-3 reps of a skill of your choice. Choose ring dips, muscle ups, kipping drills (swing only), pistols, snatch, clean, shoulder touches, hspu, handstand walks..etc. NO PULLUPS TODAY

WOD: 
21-15-9
Burpee Tuck Jumps
Pullups
Sit-ups



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