Group Warm up
Strength – 10 Minutes to build to a heavy push jerk. Look at your records this is a retest!
WOD ( Workout of the Day )
5 rounds for max reps – you choose your own load for strict press
1:00 Max reps strict press
1:00 Max reps muscle ups
Rest 2 minutes after each round
Lv.2 – muscle up transitions or pull ups