Medium; Jan. 9-15, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

5 Ring Swings

10 sec. Bottom of wall ball hold

2 Muscle-ups

15 Wall Balls

30 Double Unders

Medium Conditioning

“Open 15.3”

14 Min AMRAP

7 Muscle-ups

50 Wall Balls (20/14)

100 Double Unders

Accessory/Cool Down

12 Min EMOM

Odd: 15 Sec. in Maltese Cross Progression

Even: 12 Reps in Shoulder Touch Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching