For time:


Goblet squat 53/35#

Kettlebell snatch (alternate every 5 reps)

Box over 24x20/20x24”

Post WOD skill/strength:

Work on strict pullups, strict dips, slow controlled muscle up transitions and strict muscle ups.
*It’s important to experience some more complicated gymnastics movement when your muscles are already fatigued. Do what you can, and work on improving your control and understanding of the movements that you work on.

JonMichael WeigelComment