Skills:
MU Skill Work (False Grip work/Transitions/Static hold w/lowering)
Strength:
Jerk – 10×2 on the 1:30 interval
Box Squat 6×4; last 3 sets heavy
Ring Dips (weighted if necessary) 5×7
WOD:
“Team Trial WOD” (15′ time cap)
Buy-In / Cash-Out: 100 Double Unders
120m Sled Push (2 reds + green for men; 1 red for women)
9 / 5 Muscle Ups
80m Sled Push
6 / 3 Muscle Ups
40m Sled Push
3 / 1 Muscle Ups
Auxillary:
3×15 GHR Sit-up
3×10-15 GHR (Hamstrings)