WARM UP:

4mins
10 Russian swings
10 Ring rows
10 Reverse sit ups

MOBILITY:

Pistol of doom
Groin terror
Thoracic extensions

STRENGTH/SKILL:

Muscle up practice

WOD:

For time

50 Hang squat cleans 20/16kg
5 Rope climbs
40 Hang squat cleans 20/16kg
4 Rope climbs
30 Hang squat cleans 20/16kg
3 Rope climbs
20 Hang squat cleans 20/16kg
2 Rope climbs
10 Hang squat cleans 20/16kg
1 Rope climb