Warm up:
Dynamic stretch
3 sets- 5 Push Ups, 10 Squats
Kipping progression
10 Med ball Thrusters
1 min jump rope warm up
10 Wall Balls
1 min DU practice
Muscle Ups- prep and warm up, 3-5 reps, or prep appropriate scaling option for the workout.
WOD: CrossFit Open Workout 15.3
14 min AMRAP
7 Muscle Ups
50 Wall Balls
100 Double Unders
