Gabs, Mina, and Brett.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders
2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts.
If you don’t have unassisted push-ups yet, instead of the complex, do five push-ups with the least possible assistance, then kip swings. Then join the group for L-sits/tuck sits.
3. Technique review: ring dips.
4. "Casolaro" For time: Run 2400m (approximately 1.5 miles) 30 Muscle-ups
Same WOD for Competitors and CrossFitters. If you can't do muscle-ups, do six rounds of 10 pull-ups and 10 ring dips. Novices, run one mile and then do four rounds. Cut-off is twenty minutes.
With time remaining, do your August mobilizations. Have fun!