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Wednesday 30th Aug

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Warm up
Shoulder warm up

Skill: 20mins
L1-Mu skill with coach on low rings! Appl skill to wod
L2- mu complex 1 T2R + 1 MU + 2 dips + 1 T2R + 1 MU + 2 dips x5 sets

Wod:
10min emom
1-2mu or 4 transition drills from skill section
10 single arm kb front squats (5 each arm)
2min rest

10min emom
1st 35 sec hollow hold
2nd – 10sec hop at front support – deep dip position – active hang