0591:

WU: 10m h. knees, 10m runners low. lunge, 10 inch worm, 10m tuck jumps, 10rep alt hamstring stretch
WOD: set up and send it. *YOU MUST PROVIDE 3 DHPU 3 STRICT RING DIPS UNBRK TO QUALIFY TO ATTEMPT MU!!! 20 minutes of working practice.
• 10 wall balls
• 2 MU or 3 strict dips & 3 DHPU
• 3 HR burpees
• 12 DU
STRENGTH: SPLIT SNATCH – (Practice 15 min)

0556:

WU: SMR//Practice HSH, 5 sec frog stand, 20 sec plank hold, sit bottom squat 30 sec., 10 m inchworm X4
STRENGTH: B. Squat 6×3@90%
WOD: NFT / 25 rounds or 20 minutes WCF!
• 3/4/12 HSPU
• 5 ring dips or *3 MU’s from the knees (prerequisite for MU – 3 strict pull ups and 3 strict ring dips)
• 350 m run
* Note: is for strong accomplished athletes passing the prerequisite standard. Treat this workout like you need 25 rounds if you must or practice this skill progression for practice.