Thursday, January 3rd

Warm-up/5Min AMRAP
10 Pulls on Rower
8 Ring Rows
6 Lat pulldowns
4 Bird Dogs
Skill Development
Muscle Ups
7Min EMOM:
3-5 Muscle-ups (Ring or Bar)
WOD
21Min EMOM:
Min 1: 150m Sprint / 100m Sprint / 50m Sprint
Min 2: 8 Strict HSPU (use mats, plates to get to a height you can get 8 within a couple sets)
Min 3: 8 Bent Over Row (As Heavy as Possible ) w/o kipping the bar up