MON 7/31/23 WOD

Warm Up - EMOM 5:  Min. 1 | inchworm + push-up - Min. 2 | hollow rocks - Min. 3 | up-down + max-effort jump and reach - Min. 4 | hip taps in an inchworm - Min. 5 | burpee + max-effort jump and reach – Devil press progression:  5 DB deadlifts – 5 sit ups - 3 DB burpee deadlifts – 5 sit ups – 3 DB burpee clean – 5 sit ups – 3 Devil presses – 5 sit ups – 3 Devil presses – 5 sit ups – Muscle up progression:  15 sec support hold – 5 false grip ring rows – 3 kneeling muscle up transitions – 3 min low ring muscle up practice – 3 min kipping muscle up practice – Mini round1 set:  3 muscle-ups - 3 devils press (working weight)

WOD -10 Min AMRAP
7 muscle-ups L2-7 C2B pull ups / 7 Ring dips L1-7 Ring rows / 7 HOD Pushups
7 devils presses L3-50/35# L2-35/25# L1-15/10# - use two DBs –

Total Rounds + Reps

Post WOD – 1 min banded shoulder stretch each arm