Thursday. Open gym 9-12

Lifting and skill Wod

Emom for 10 minutes

6 Dead lifts touch and go (increase in weight if possible )

Rest 3 minutes

Emom for 10 minutes

5 Strict press (try to increase in weight as long as possible)

Rest 3 minutes

Emom for 10 minutes

1 -3 Muscle ups ( if they are easy for you lean towards 3 a minute, if they are a challenge try to get one a minute or every other minute. If you don’t have them at all, this is a great opportunity to work on them. Try working on false grip, transitions or kipping)