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Tuesday 12th Sept

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Warm up
General warm up

Skill: 20mins
lv1 muscle up skill with coach
Lv2 1T2R + 1mu + 2 dips x3 x3 sets

Wod:
12min amrap
200m run
Max mu (if below 3 perform an automatic 400m run)
or 5 transition drills on low rings
rest 2 mins
10min emom
1st min 40sec hollow
2ndmin 8sec front support 8sec dip hold 8sec hold at setrum 8 sec active hang (24secs)