Skill: 12 minute practice of:

• jumping bar muscle ups
• jumping ring muscle ups
• jumping c2b pull ups
• jumping pull ups

WOD:  EMOM X 20

• odd minutes - 10 Hang power clean (115/75, 95,65)
• even minutes - 3 ring mu OR 3 pull ups+3 ring dips OR 10 push ups

 PureFit:  Tabata: 3 min per exercise

Pullups/Pushups

Step Ups

Row/Bike/Jump Rope

Plank

Mobility WOD: PreWOD - Shoulder internal rotation mobilization -  lie on your back. Drive heels into the mat, bridge hips up and push shoulders to back of their sockets. Slide both hands underneath your lower back with hands towards the floor.  Slowly lower hips towards floor and low back into hands. Contract and relax as well as oscillate in and out of end range tension. DO NOT roll shoulders forward. Keep shoulder externally rotated at all times.  If your shoulders roll forward, stop stretch and start over from the beginning.

PostWOD - Yoga anterior shoulder stretch - Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place to stretch the left anterior shoulder.  Take 3-5 deep breaths. The goal is to elongate the spine with inhalation and rotate into the anterior shoulder stretch with exhalation. Try to rotate a little further with each exhale. Repeat the above on the same side with the elbow bent at 90 degrees. Then repeat the whole cycle on the other side.