MON 5/20/24 WOD

Warm Up - 2 sets:  Empty bar - 5 deadlifts - 5 hang muscle cleans - 5 power cleans - 10 push-ups - 10 ring rows – Ring muscle up:  15 sec ring-support – 3 strict ring dips – 3 kneeling false grip ring rows – 3 kneeling muscle up transitions – 2 min low ring transition practice – 3 min kipping muscle up practice – Front squat:  5 hands free front squats – 3 position pause squats – 5 front squats – Build up:  Front squats - 5-5-5 – Build to workout weight (2 min per set) -
WOD – 20 Min EMOM

 Odd min | 5 front squats (you pick weight) L2-same L1-same
Even min | 5 ring muscle-ups or bar muscle-ups L2-3 jumping muscle ups L1-3 low ring muscle up transitions

Heaviest load

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 scorpion stretch/side