SKILL:
Bar Muscle-up Skill Work
———————ADVANCED———————
EMOM 10 of:
ODD: 20 Crossover Single Unders + 20 Double Unders
EVEN: 4-6 Bar Muscle-ups
———————INTERMEDIATE———————
EMOM 10 of:
1-3 Bar Muscle-ups
———————BEGINNER———————
Coaches Skill Work of choice
CONDITIONING:
——RX+——
21-18-15-12-9 of:
Pull-ups
Dual DB Squats @ 2×50/35
Box Jump Overs @ 24/20
*15 Minute Cap
——UNPARTITIONED PULL-UP RX——
5 rounds of:
12 Pull-ups
12 Dual DB Squats @ 2×50/35
12 Box Jump Overs @ 24/20
*15 Minute Cap
——PARTITIONED PULL-UP RX——
5 rounds of:
6 Pull-ups
12 Dual DB Squats @ 2×50/35
6 Pull-ups
12 Box Jump Overs @ 24/20
*15 Minute Cap
***********************************
———FITNESS OPTION———
SKILL:
Bar Muscle-up Skill Work (Coaches Choice)
CONDITIONING:
Perform one of the RX options with Jumping Pull-ups or Ring Rows
