WU:400m jog
coach led mobility
400m jog

Skill Muscle Up
Review Muscle Up and the scaling 10min practice
Ring Holds – False Grip Ring Rows – Transitional Muscle Ups – Feet on the Box Muscle Up

Scale for WOD
C2B/PU and Dips or Ring rows

WOD: ft (20min cap)
Run 800m
12 Muscle Ups/30C2B
2 Rounds

Post WOD
5min Work your GoaT

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