021721

Warm-up:
4 Inchworm push-up
10 Shoulder circle
7 Bootstrapper
5 Dbl pushup burpee
10 Up down
5 Deep squat complex
Row 250m
5 Lat pull
5 Knee raise
4 Pullup
3 T2B

WOD:
30 Muscle up for time (ring or bar) or 30-45 Pullup & 30-45 Dip
then
3 RFT of:
500m Row or 400m Run
21 KBS (53/35)
12 T2B
*20 minute cap

Home WOD/Zoom:
Sub 40-60 renegade row for pullup & 40-60 Pushup for Dip
3RFT of:
500m Row or 400m Run
21 DB or KBS (53/35)
12 T2B or 18 V-up or tuck-up
*20 minute cap

Mobility:
1:00 Twisted cross
1:00 Eagle