Warm Up
Coach’s Choice + 3×10 (per side) Powell Raise with very light dumbbell
CrossFit
Strength
High Bar Back Squat
5×2 at 90% of 1RM
WOD
3 Rounds
2 Muscle Ups
5 Squat Cleans (155/105#)
10 Burpees
Rest 2 Minutes Between Each Round
RX sub for bar muscle-ups is 3 pullups and 3 ring dips
Option is jumping bar muscle-up progressions from a box
Functional Fitness
Strength
High Bar Back Squat
2-2-2-2-2
Increase weight across each set if form is good
WOD
5 Rounds
3 Ring Dips
6 Pullups
9 Burpees
Rest 2 Minutes Between each Round
Stretch
Death Stretch
5 Way Shoulder (1 minute per position per shoulder)
Powell Raise
5-way Shoulder
