Dynamic Warm-Up – Mobility Prepare  for..

Test: Left 30sec/ Right 30sec Planking “Bird Dog”In the Plank position 30 sec L arm R leg switch at 30 sec

Primer:
Coaches Choice

A.WOD:  
5 Minute AMRAP of:    (Alternate Bar & Ring MU every rd for variety of movement and big classes)
2 Muscle ups Rings or Bar *Scale as needed per athletes progression
5/4 Strict Chin ups
5 Burpees
Rest 3 Minutes
5 Minute AMRAP of:
2 Muscle ups
5 Deadlifts 185/125 155/113 135/93
5 Bar hopping burpee
Rest 3 Minutes
5 Minute AMRAP of:
2 Muscle ups
5 Hang Power Cleans 135/93 115/73 95/55
5 Bar hopping burpees
Rest 3 Minutes
5 Minute AMRAP of:
2 Muscle ups
5  Push Presses 95/63 75/55 55/35
5 Bar hopping Burpees

Team Cool Down: 100 Rocky sit ups ( double twist at top), every 20 stop and do 1  Mobility hold for 30- 20 sec each body part till finished with Yo Adrian situps 

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