Friday

No Additional Conditioning. Hit the Open workout at max effort.

2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate

AMRAP x 5 MINUTES
5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward
5 Jumping Jacks
5 Kip Swing or Ring Swings → 5 Pull-ups → 1-2 Muscle Ups
5 Wall Balls

For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

FOR RECOVERY
15:00 Stretch & Mobilize as Needed