CFBournemouth Comp

Strength - push press 
5x5  +2.5kg 

Gymnastic - 3 rounds 

Muscle up progressions 

10 x knee muscle ups 

10 x heel muscle ups 

10 x jumping muscle ups 

rest 1 min after each round 

NB - focus on tight hands to body 

 - wod 
Mash up weds
30 min rolling clock 
10 min AMRAP
5 pull ups
10 push ups 
15 squats 
Rest 5 mins 
21-15-9 
Sdhp 50/42.5
Burpees 
Rest 5 mins 
30 snatches 
Max effort muscle ups