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WARM-UP
1) 250m Ski
2) Prone Scap Warm-Up
3) Scap Pull-Ups, Monkey’s/One Arm Hanging, Kipping
4) Negative Pull-Ups & Dips
SKILL WOD: Accumulate as many reps as possible within 8-minutes of Bar & Ring Muscle-Ups; use as many different variations as possible (kipping bar MU’s, strict ring muscle ups, negatives, kipping ring MU’s + 2 dips, etc.)
ACTIVE MOBILITY
1) Lat & Rear Delt Smash
2) Tricep & Bicep Smash
3) Hamstring Tack & Floss
4) Classic Posterior Chain Floss
WOD: Perform the following for time: 21 – 15 – 9 reps of ....
Dips (stationary or ring)
Russian KB Swings (70/45)
Ski or Bike for calorie
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Leg Lifts w/5s Decent, 12-15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility