Wednesday

STRENGTH (5/3/1 pgm)

Bench Press

SKILL

1-3 Muscle ups

E.M.O.M for 10 minutes

(Just like last week, continue nailing your kip and hit plenty of good reps)

WOD

A.M.R.A.P in 14 minutes of:

7 Muscle ups

50 Wall Ball Shots - 20/14lb

100 Double Unders

(Feel free to scale the muscle ups as needed, if you are just hitting muscle ups don't spend 14 minutes trying to finish the 7 reps, scale the movement and move through the triplet)