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Wednesday | November 29th, 2023

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

5 rounds of:
400m Run
5-4-3-2-1 of: (you do all of this each round)
Dual DB Hang Snatch @ 2×50/35
Dual DB Box Step-overs
5 rounds of:
300m Run
15 KB Swings
15 Weighted Step-ups w/ KB
15 Sit-ups
-25 Minute Cap


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