SKILL
Muscle up
*1-5 Muscle ups E.M.O.M for 10 minutes.
*If you're not hitting Muscle ups, E.M.O.M Kipping Skills or Transition drills. PUT THE TIME IN!!
STRENGTH
Bench Press
WOD
A.M.R.A.P in 18 minutes of:
20 Box Jumps - 10/8 Planks
12 Sit ups
100m Run
30 second rest