Skill: Bar Muscle Up
– Work skill from kipping pull up to kipping C2B to Bar MU
– Emphasize keeping your arms long and delaying your pull until you’re high enough
– Big hip extension
– 10-15 min of warm-up/skill work
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
5 Bar Muscle Ups/10 C2B or Pull Up
7 Front Squat @ 185/125
9 Bar-Facing Burpees
– Do 50 Double Unders at the top of each 3 minutes, starting at zero

Do not include double unders to rep or round score
4 Rounds for Quality
15 Romanian Deadlift, medium weight
15 Banded Hip Thruster
30 Alt Reverse Lunges (light weight or unweighted)
Metcon (AMRAP – Rounds)
EMOM x 10
10 Bench Press @ 135/85
10 Ring Rows