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

CONDITIONING:
——RX——
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
T2B
——FITNESS——
5 rounds of:
300m Run
15 KB Swings
15 Weighted Step-ups w/ KB
15 Sit-ups
——NOTE——
-25 Minute Cap