Mobility
Dynamic
Dydnamic Effort Lift
Bench Press 8 sets of 3 reps @ 65% of 1RM on 1:00 or less
Regular and Endurance WOD
3 Muscle-ups
21 Unbroken KB Swings, 2 pood/1.5 pood
15 Unbroken Toes-to-Bar
4 Muscle-ups
15 Unbroken KB Swings, 2 pood/1.5 pood
12 Unbroken Toes-to-Bar
5 Muscle-ups
9 Unbroken KB Swings, 2 pood/1.5 pood
9 Unbroken Toes-to-Bar
For time.
Scale muscle ups to supported, or pull-ups/ring dips
Cash Out
100’s