A. Skill:
12min Practice:
Muscle-Ups – practice progressions doing sets of 3-5 reps
OR
Dips – shoot for doing 5×5
 
B. MWOD:
Ankle Mobility – 2 x 45s ea side
 
C. WOD:
For Time –
30 Cal Row
40 Burpees
50 G2OH w/ plate (45/25)
60 Pistols (alternating)
 
*Notes:
1) Yes, there are scaling options
2) No, there is not a time cap – haha!
 
D. Post-WOD Recovery:
Quad Smash – 2min ea side