Wednesday 7/11

Warm Up
Junk Yard Dog
Burgener Warm Up

Gymnastics

Spend 15 minutes working on the muscle up. Scale by moving your feet away from the rings, or on to a box. Try working sets of 5, with a 1-2 minute break between sets. If you can do a muscle up, do 1EMOM for up to 15 minutes. Use the false grip as much as possible.

Strength
Back Squat 1x—>20
Using 60-65% of your CFT back squat, complete 1 set of up to 20.

Conditioning
3x
1 minute AMRAP push ups
rest 30s
1 minute AMRAP SINGLE unders
rest 30s

record TOTAL reps.

Stretch
Calves/Achilles
Hamstrings-supine with a band-get your thigh to your chest
Figure 4