SKILL:
Bar Muscle-up:
——ALL LEVELS WARM-UP——
2 x
10 Banded Pullover from Hollow Hold ( https://youtu.be/zvtV2r_Xnw0 )
:20 Superman Hold
10 x
Kip Swings
——ADVANCED——
EMOM 10 of:
3 Burpee Bar Muscle-ups
——INTERMEDIATE——
EMOM 10 of:
1-3 Bar Muscle-ups
——BEGINNER/FITNESS——
Coaches Choice of Skill/Strength
CONDITIONING:
——RX+——
Every 3 Minutes for 5 rounds:
24 Wallballs
12 Pull-ups
12/9 Calorie Machine of Choice
——RX——
Every 3 Minutes for 5 rounds:
5 Pull-ups
15 Wallballs
5 Pull-ups
10/8 Calorie Machine of Choice
——FITNESS——
Every 3 minutes for 5 rounds:
10 Ring Rows
15 Goblet Squats
10/8 Calorie Machine of Choice
