Dynamic Warm-Up – Mobility
Prepare  for..

StrengthRing & Bar Muscle Ups / Progression (20-25 minutes)
3×3 Ring linking MU’s
3×3 Bar linking MU’s
Ring linking https://www.youtube.com/watch?v=RdRv0gf7SJw
Progression:https://www.youtube.com/watch?v=O6GtxS1RoPM

Bar linking https://www.youtube.com/watch?v=M0vS3AlrAuU
Progression: https://www.youtube.com/watch?v=xgQtX16j8NQ

A. WOD: 

6 Minute AMRAP of:
3 Ring Muscle Ups/Progression
12 Box Jumps 24/20 20/12 12/45 BB plate
12 V-Ups

4 Minute Rest Then

6 Minute AMRAP of:
3 Bar Muscle Ups/Progression
12 Wall Ball situp 20/14 14/10 10/8  Ball OH as athlete rotates under it as they rise to up position)
12 Wall Ball shots 20/14 14/10 10/8

RX+ is all 3 MU’ are UB in both AMRAP’s
RX is completing both ring and bar MU’s

Cool Down: Mobility static holds, foam roll, bike or row 5-10 mim

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