WOD:

1) 20 minute AMRAP:

10 Thrusters 95/65

15 Toes-to-bar

30 Double-unders

Sub for Double-unders is 30 Single-unders and 5 Burpees

Extra Work:

2) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

3) Hip Extension: 4 x 12

Rest 90 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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