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

Warm Up:

3 minute DU's. Med ball throw to curb and back. PVC shoulder dislocates.

Buy in:

Snatch Balance. 5-5-5

WOD:

For time:

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

Row for Calories

Ring dips

GHD

OH Squats 115/80#

Cash out:

5 Muscle Up Progressions

All workouts will be scaled to your individual fitness level.