Warm Up:
3 rounds of the “linear” agility ladder drills
5 strict press
5 push press
Then spend 6 mins on the arch/bow muscle up drill (focus on good swing progressions, everyone can benefit from understanding the arch/bow in gymnastics movements)
WOD:
20 min AMRAP
400m run
2/1 Muscle Up
4 Push Press (115/75)
8 Burpees over the bar
4 Push Press
2/1 Muscle Up