Friday

Warm Up:
3 rounds
200m run
5 Muscle up drills
5 ring dips
10 pistols

MOB 5 min

GOAT 15-20 min
Choos a skill you can do 1 to 3 reps on the minute every minute for 15-20 mins. Hanstand walks, shoulder touches, muscle ups, ring dips, pull ups, oly skils etc...

WOD:
10 min AMRAP
100m Run
20 double unders (60 singles)



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