April 2 2021

Warm Up:

2 Rounds

400M Run

30 Sec Bottoms Up KB OH Hold each side

10 Single Leg Glute Bridges

8 Quadriped Rotations

5 Push us + 4 Mountain Climber Lunges

WOD:

10/9/8/7/6/5/4/3/2/1

Muscle Ups

Clean and Jerk at Body Weight

L3- As Written

L2- Banded MUs or strict Pul up + Dip

L1 - Ring Row + Push Up, Dbl DB Clean and Jerk

At Home Crew

10/9/8/7/6/5/4/3/2/1

Burpees

Back Pack Clean And Jerk