SKILL:
Bar Muscle-up
——ADVANCED——
E2MOM x 5 of:
3-6 Bar MU (Wear a Weight Vest if able)
——INTERMEDIATE——
EMOM x 10 of:
1-3 Bar MU
——SKILL FOCUS——
Low Banded Bar Muscle-up
Jumping Kip Swing + Bar MU
——STRENGTH FOCUS——
EMOM 10 of:
1-3 Strict Pull-ups (Bands OK) or 6 Ring Rows
——NOTE——
-Same as two weeks ago by design. Last week of this progression until after the new year.

CONDITIONING:
——RX——
AMRAP 24 of:
12 Pull-ups
18 Burpees
24 Wallballs
——FITNESS——
AMRAP 24 of:
12 Ring Rows
18 Burpees
24 Air Squats
——NOTE——
-Run 100m after every movement