Warm-up Slam ball warm-up: 2 rounds, 10 ea. sideways throw left, sideways throw right, overhead throw, underhand throw, chest pass, slam Goblet squat 2x10reps Skill Muscle-up progression on low rings WOD 20 Overhead squats, 20 Box jumps, 5 Rope climbs, 20 KB swings, 20 Thrusters, 20 Pullups, 20 Handstand pushups,
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