Warmup
3x10 Knees to Elbows (rings or bar)
3x10 Wall Facing Air Squats
3x10 Russian KB Swing (Only swing to hip height)
3x6 Strict KB Press (each arm)
3x6 Strict Pull ups
Strength
5x5 Back Squat
WOD
10 min AMRAP
3 rounds
30 Wall Balls (20/14)
30 Box Jumps
Then, Max Muscle Ups in remaining time.
REC
60 Partner paralette passthroughs for time
