Warm-up:
20x Leg swings each leg
10x Push-up
10x Air-plane bird-dogs :)
10x arch-hollow swings
Skill:
10” AMRAP:
In teams of two or three:
Partner 1: Complete 1 rope climb
Partner 2: ME dubs
OR
10” Muscle-up practice
OR
If proficient at muscle-ups:
EMOM for 10 minutes:
ME muscle-ups in 30 seconds
Conditioning:
10 rounds for time:
11 Lateral Burpees over bar
9 C2BPU
7 Thrusters (105/70)
rest 30 seconds between rounds
30 minute cap.