Just a reminder. Murph is this Sunday. Going to keep an eye on the weather. Some forecasts are saying 100 degrees (not feels like temp, actual temp)
Start early, drink lots of water, reconsider if you really want to wear a vest or just cut it in half. Don’t do something Sunday that is going to take you out for a week. With that being said, we already planning a “midnight Murph” sometime in the fall when its cooler… and at midnight!
Also, this week will be a deload week for weights, so if you want to get some weightlifting in, come in Wednesday night.

Warm up
3 rounds
10/7 Cal Bike, 10 Kip Swings, 8 Jump Squats, 5 Push ups

10 minutes to work on pull up or muscle up progressions


Wod
10-20-30-40-50-60 Wallballs(20/14)
6-5-4-3-2-1 Bar Muscle Ups

Scaling- 12-10-8-6-4-2 Pull ups/Ring Rows)
**** wall ball reps go up, muscle up or pull up/ring rows go down.