September 28 2021

Warm up:

2x

1 Min Bike

5/5 Quadriped Thoracic Rotations

5 Crab Extensions - 5 sec pause at top

15 Sec Active hang

WOD

L3 - 30 Muscle Ups for Time

L2 - 10 Rounds - 5 strict Pull Ups + 5 Strict Dips

L1 - 10 Rounds - 5 Ring Rows + 5 Push ups

** Banded pull ups and banded ring dips are ok as well**

Conditioning Test

1 Min Max Bike Calories