Warm Up

https://www.youtube.com/watch?v=TYb0TgUL8B4
20 steps each direction mini-band walks
10 banded air squats
10 jump in and out- no squat
5 slide and lift off with a light mini band around the wrists
5 pull aparts with a light mini- band around wrists
5 bench presses with a light mini-band
20 yds each arm bottoms up KB carry
10 ring push ups or regular push ups
We will skip the sled work.


Mobility:
https://www.instagram.com/p/BmRkFIEHnHx/
🔹SETUP:
1. Grab either 2.5 or 5lb plates
2. Set up in a hollow hold (scale as needed to tuck position etc)
3. With palms facing ceiling create and I with your hands then a Y then a T
4. The objective is to keep elbows locked out completely and use lats by making sure palms are always facing celling on way up and down.
…..
🔹SETS/REPS
3 sets of 5 of each I-Y-T (totally of 15 reps)
rest between sets
(find a partner to do work/rest)

Skill: bar muscle up transition-

https://www.instagram.com/p/BlpSulIHG8o/
A. *use the yellow scooter for feet and set up one racked bar for just swings

https://www.instagram.com/p/Bomoof-h8Ui/
B. *use one racked bar with bands for this drill

C. *use one pull up bar for a box bar muscle up. Stand on box and go through the swing. Then swing out and up for a muscle up from the box. First video shows two guys doing this.


WOD
3 Rounds
20/15 cal bike
20 walking lunges with KB at a farmer carry 53/35

Rest 3:00

3 Rounds
3 bar muscle ups - 3 C2B pull ups + 3 dips - 3 ring rows + 3 dips
20/15 cal row