TUESDAY
WARM UP 3 Rounds or 10 min
1 min Jump rope
10 Ring Row feet on box
10 sec hold in bottom of dip
10 sec arch (bridge) hold
10 Mountain Climber

After group stretch or mobility spend 10-15 min working on MU Skill & Tech

WOD
*each round is 8 Min.
There is 3 Rounds
* For Time Or as many Reps in each round completed .
* if you finish a round in 5 min then rest the remainder of time

with a running clock
0-8 min to complete
100 Double Unders
40 Sit Ups
20 Muscle Ups(40 pull ups & 40 Ring Dips)
REST …UNTIL

8-16 min
100 DU
40 Sit Ups
20 MU (40 pullup &40 Dips)
rest …until

16-24 min
100 DU
40 Sit Ups
20 MU (40 Pull-up &40 Dips)