MONDAY FUNDAY! Another new week of skills, lifts, and intensity with the best crew in town! Join us for a free week and see for yourself! 

1) Muscle Up/Ring Row Drills 

Scaled: 5x8 Elevated ring rows

RX: 5x3 Tall Rings Progression
*with athlete holding bottom of the dip, box/floor should be at tip-toe distance
**press out the dip at the top

RX+: 3-5 ring muscle ups every :90 for 5 sets

2) OHS and Snatch Balance 

Take 15 min to build to heavy complex:
1 OHS + 1 Snatch Balance

3) 3 Rounds:
Row 30/20 cals
20 Box jump overs (24/20)
12 HSPUs