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

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