SKILL:
Bar Muscle-up
——ADVANCED——
E2MOM x 5 of:
6-9 Bar MU
——INTERMEDIATE——
EMOM x 10 of:
1-3 Bar MU
——SKILL FOCUS——
Foam Roller Glide Kip / Hip to Bar
Kip Swing + Hip to Bar Press Down
——STRENGTH FOCUS——
EMOM 10 of:
1-3 Strict Pull-ups (Bands OK) or 6 Ring Rows
CONDITIONING:
——RX+——
2 rounds for time of:
800m Run
20 T2B
40 Single DB Box Step-up @ 50/35
20 T2B
——RX——
4 rounds for time of:
400m Run
10 T2B
20 Single DB Box Step-up @ 50/35
10 T2B
——FITNESS——
8 rounds for time of:
200m Run
10 Hanging Knee Raise
10 Single DB Box Step-up
——NOTES——
-25 Minute Cap
