SKILL/STRENGTH:
Bar MU / Pullovers
——ADVANCED——
EMOM 10 of:
ODD: 3-6 Bar Muscle-ups
EVEN: 1-3 Pullovers
——INTERMEDIATE——
EMOM 10 of:
1-3 Bar Muscle-ups
——SKILL——
Bar MU – Hip to Bar Drill
Jumping Kip Swing + Bar MU
——STRENGTH FOCUS——
EMOM 10 of:
1-3 Strict Pull-ups (Bands OK) or 6 Ring Rows / Aussie Rows
CONDITIONING:
——RX+——
For time:
70 Double Unders
21 KB Swings @ 70/53
21 T2B
60 Double Unders
18 KB Swings @ 70/53
18 T2B
50 Double Unders
15 KB Swings @ 70/53
15 T2B
40 Double Unders
12 KB Swings @ 70/53
12 T2B
30 Double Unders
9 KB Swings @ 70/53
9 T2B
——RX——
5 rounds of:
30 Double Unders
18 KB Swings @ 53/35
12 T2B
——FITNESS——
5 rounds of:
30 Single Unders
18 KB Swings
18 Sit-ups
——NOTE——
-15 Minute Cap
OPTIONAL ACCESSORY CASHOUT:
50-100 BB Curls