Warmup:

3 Rounds

400m Run

Then 2 Rounds

10 OHS

10 Ring Pushups or Pushups

10 Pullups-try strict or use a different band



Skill Day: 

Shoot Throughs

or Muscle up progressions (Muscle Up progressions Tutorial)

WOD: 

30 Lateral Burpees

Then 3 Rounds

10 Hang Power Clean

10 Push Press

Then....

30 Lateral Burpees