wods

A. Warm up 3 rnds of :

1. Static False grip on rings from floor palms close to chest 15 sec- 30 sec
2. With a light band Internal Rotation 15 reps both arms
3. Shoulder abduction (band apart at shoulder height) 15 reps
4. Muscle Snatch 6-8 reps reps with light weight or empty bar
5. Prone Floor Handstand Flexio with Weighted bar or pvc pipe 10 reps


B. Alternate Emom x 8

Power Clean 60-70% 3 reps touch and go odd
Du 30-40 even

C. Gymnastics skill : Mu

Choose a strict version of the Mu (from the pics) : Mu negative/Mu seated/Strict Mu/Mu wide/Mu straight bar Ladder 1/2/3/1/2/3 rest 60-90 sec between rep sets

Then 5 sets of 1-3reps kipping or Jumping Mu practise mechanics. Rest 2 min between sets

D. Metcon

For Time

4 rnds of

30 kcal Row
100mt Farmer walk
5 strict Hspu