Warm up:
2 sets
1 min- max DU
1 min- 10 Push Ups
Skill: 10 minutes
Practice Bar Muscle Ups
Use resistance bands if necessary. If unable, perform 3-4 sets of 5 Pull Ups at most difficult level.
WOD: 10 min AMRAP
50 DU
10 Wall Balls (20/14)
5 Bar Muscle Ups
Skill: 10 minutes
Accumulate 3 minutes of hang time on a bar as quickly as possible.
