Warm up: Foam Roll

Dynamic Warm up

WOD:

Practice Muscle Ups

    5x2 False Grip Pull Ups

    5x3 Full ROM Ring Dips

3x3 Push Jerk

Jump Rope

5-10-15-20-25-30-25-20-15-10-5

Stop b/w sets, if you mess up on a set start that set over.