La-Go-At-It

Pre:
Shoulder MWOD
Muscle-Up Progressions
Thruster/ Muscle-Up Practice

WOD:
For 10 min.
Even Min.-5 Muscle-Ups (Ring)
Odd Min.-10 Thrusters (around 95lbs Concrete Barbell in Lagoa)
then...
L-Sits 3x 10 sec.

Post:
Shoulder and Hamstring stretches w/ Band Resistance
20 min. Bike Ride home