WOD'S

SKILL
EMOM x 10 MINUTES
MIN 1 - Bar or Ring Muscle Up
Practice
MIN 2 - 3 Cycled Push Jerk
(Building)*
*Bar comes from the floor.
Loading should stay moderate and
focus on cycling reps.
(No Measure)

WORKOUT
AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)

MU Option 1: Jumping Ring or Bar
Muscle Up
MU Option 2: 6 Ring Rows or Strict
Pull-Ups

COOLDOWN
FOR RECOVERY
5:00 Foam Roll Upper Back