Warm up
High knees, heel flicks, squat walks, lunge walks, marchers, bear crawls with low hips, bear crawl with high hips
Walk through ring support superfriend scaling option
Strength
15min emom.
Min 1- 3 X muscle up/3 X ring dip with 6sec support/supported ring dip X 3 with 6 sec support.
Min 2- 6 hspu/ pike push up/ seated press X 6/6.
Min 3- 30sec gymnastic plank/Lsit
WOD
5 rnds:
10/10 front rack lunges,
5-10 pull ups/c2b.
Optional emom X 5: 30 doubles, 15 doubles, :30 sec doubles
