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Dynamic movement prep

Group warm up

5 minute bottom squat hold.

Skill
Muscle up transitions/muscle ups

Emom for 7 min
3 back squats start at 70% up by feel

Wod
Amrap in 5 minutes
5 muscle ups (12 chest to bar pull ups)
7 burpees to a plate

Rest 3 min

Then
3 rounds for time of
15 box jumps 24/20
21 toe 2 bar

Mad mobi
calf stretch
lat band stretch
Frog legs
Press ups

 

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