Warm Up
Shoulder Mobility
Banded shoulder stretch
25 sit-up – burpee
4x20secs/10secs off
Hollow rock – Superman

100 Double Unders

 

 

Skill
Muscle up progression
– Ring row deep pull to hip with band
– Banded muscle up transition with band

 
Conditioning
CF.2015.08.06 PERFORMANCE
9 min AMRAP
3 Muscle up
30 Double Under

CF.2015.08.06 FITNESS
9 min AMRAP
3 Kness to elbow + Ring dip
30 Double Under

LITE
Scale as needed