Fitness
A. 10 min kipping knees-to-elbows skill instruction
B. 3 sets:
10 vertical ring rows
10 standing hammer curls (tough)
-Rest 2 min
C. 14 min AMRAP:
50 row/bike calories
40 goblet squats
30 ball slams
20 double DB power cleans
5 DB manmakers (tough)
Performance
A. 10 min bar muscle-up skill instruction
B. 3 sets:
7 kipping pull-ups + 5 chest-to-bar pull-ups + 3 bar muscle-ups
*Stay on the bar the whole time.
-Rest 2 min
If no bar muscle-ups, do the following:
3 rounds:
3 strict pull-ups + 5 kipping chest-to-bar pull-ups + 7 kipping pull-ups
-Rest 2 min
C. 14 min AMRAP:
50 row/bike calories
40 overhead squats (75/55)
30 toes-to-bar
20 double KB front squats (53/hand – 35/hand)
10 bar muscle-ups
