Great work on the Muscle Up progressions, keep at them guys. Even if you have them its ALWAYS good to go back to the basics, on everything to be as proficient as possible. Were almost at the weekend one more day lets crush it, see you all at the BOX!

SWOD: Box Squats 3×5

WOD: 10Min LADDER

3-6-9-12-15….

Calorie row/dyne

100m Run

Power Snatches RX(95lb./65lb.) RX+(115lb./75lb)