Friday, July 6

Warmup
5 inch worm into pushup
10 broad jumps
10 ring row
x3

Dynamic Upper
floor press
every :30 seconds
3 wide grip
3 standard grip
3 narrow grip
55%

WOD
5 muscle up
10 hang power snatch (115/75)
16 pistols
x4

*suggested muscle up sub
is STRICT ring transitions

Capacity
10 pullup
20 dips
30 double kb front squat
400m run
x3

Finisher
20 db windmill
20 db reverse fly
x3