20 min bike ride
1x10 pull-ups, dips, sit-ups, squats
3x5 V-outs on the rings, ring rows (feet up on bench)
WOD:
5 x 2 Strict muscle ups w/ 1-2 min rest in between sets
Then,
5 rounds for TIME:
400m run
21 DB clean & jerk @ 16kg
(sub'd bottoms up clean and press w/ 10 kg plates on 3rd round as someone got 1 of the DBs to do some Danny Broflex tricep extensions!)
There was an interval each round as I went from the dumbbell rack, out of the gym to the running track and vice versa.
Time: 19.45
Post:
MWOD for posterior chain
5 mins T-spine smash with peanut and 20 kg plate on chest
5 mins each leg monkey bars of death hamstring smash and floss
20 min bike ride
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