Friday

SKILL

5 Muscle up Kips

E.M.O.M for 8 minutes.

*FOCUS* Push down hard on the bar.

Extend the hips with power.

Don't move your hands on the bar.

GYMNASTIC CONDITIONING

6 rounds of:

1-3 Bar Muscle ups

Rest 1 minute between sets.

*Work hard on linking your muscle ups today, sets of 2's and 3's would be awesome.

WOD

E.M.O.M for 16 minutes:

Min 1: 7 Power Cleans - 50/35kg + 7 Hand Release Push ups

Min 2: 15/12 Calorie Row/Ski

Min 3: 7 Wall Balls - 20/14lb + 7 Pull ups

Min 4: 15/12 Calorie Bike