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