Warm Up:3:00 Light Bike or Row, into 3 Rounds: 7 Pushups, 7 AbMat Sit-Ups

2 Rounds: 3 Samson Stretch on each leg (5 second hold in each) 3 Alternating Spiderman and Reach each side

200 Meter Run – First 100 meters slow, second 100 meters gradually picking up in speed to a fast pace at the finish,.

Mobility: Banded face pulls x 20 reps Banded lat stretch x :40 each side Med Ball thoracic opener x 1:00 lay on the ball with the upper back. Use a pvc to stretch Banded squats x 20 reps Banded lateral walks x 15 each direction

Skill: Muscle up drills: work 1:00 at each interval Interval 1 – Ring Scap Pull-Ups x 10 reps Interval 2 – Snap Pull x 15 reps https://www.youtube.com/watch?v=H0NlcWe_jpE& Interval 3 – Snap Pull (with small backswing) x 10 reps Interval 4 – Pop Swing x 10 reps (small swings, focus is on arm position staying open and hips driving the “pop”, not on the size of the swing itself. You should feel a moment of weightlessness and the rings lifting off of the bottom of the strap) https://www.youtube.com/watch?v=oaIGWljKqHc&index=18&

Option 1: do as written above Option 2: work on strict pull ups interval 1- ring rows x 10 reps interval 2- banded pull ups x 15 reps interval 3- kip swings x 10 reps interval 4- max hang from pull up bar

Then... Every :30 for 4:00 complete one kipping muscle up or 1-2 strict pull ups

WOD: 3 RFT 15 Box jumps 24/20" 12 MB cleans 20/14 2 Ring muscle ups or 4 strict pull ups