Hipworm

Warm-up:

Dragon Stretch 2 Minutes each side.
Tabata Doubleunder
10 Strict Toes to Bar

Mobility:

Shoulder Smash

Movement of the Day:

Muscle-up

10 Minute EMOM

Skills & Technique: (Click below for links to more info)

Wod:

Hipworm

12 Wall Balls 20/14 lbs 10'
12 Toes to Bar

5 Rounds for time.
Training Time: 5 - 7 Minutes

Auxiliary Work:

Row 2,500m