Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

Warm Up

Complete 2 Rounds Of:

• 15 Jumping Jacks
• 15 Mountain Climbers
• 15 Jumping Squats

Skill

Muscle Up/Dip Strength Complex

Complete 3 Rounds Of:

• 2 Strict Muscle Ups
• 10 Dips
• 30 Second L-Sit Hold From Ring Support
• 15 Push-Ups
• Rest 90 Seconds Between Rounds

Strength

• *Front Squat+Split Jerk
• 7 Sets With 2 Minutes Between Sets For Max Load

*WOD

• 20 Minute AMRAP Of:
• 10 Bodyweight Bench Press
• 10 Pull-Ups
• 30 Double Unders

Core Work

3×10 Strict Toes To Bar With Light Med Ball Between Legs