WOD

Skill Work: Bar Muscle Up Progressions

2 sets of each –

Pull Up x 5 (1 strict, 1 kipping)

C2B Pull Up x 5 (1 strict, 1 kipping)

Box Bar Muscle Ups x 5

5 min EMOM:

6-10 Ring Dips

 

Conditioning: Anaerobic Threshold (3 sets)

Against a 2 minute running clock, complete for max reps of Burpees:

12 Wall Balls (20/14)

8 Plyometric Push Ups

Max Effort Burpees

  • 4 mins rest between sets
  • Score is total burpees

 

 

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