Monday

Strength and skill

E.m.o.m. for 20 minutes

Odd: 3 Muscle ups- if you don't have them, choose a challenging movement for you that will help you get them. Strict pull ups, ring dips or transition work. You can do bar or ring, but if you have more confidence in ring, do bar, and vice versa. Even if you have some failures, its a good opportunity to work on the skill :)

Even: 5 Back squats- goal should be at 75 - 85% of max

Wod:

4 Rounds of 

15 Box jumps 30,24

400 m run