wednesday

Warm-up

​AMRAP x 5 MINUTES
30 Single Unders*
12 Reverse Lunges 
10 Scap Pull-Ups
6 Kip Swings 

*Switch to Double Unders at halfway. 

Skill

EMOM x 10 MINUTES
Min 1 - :40 Pistol Squat Practice*
Min 2 - 2-4 Reps of Bar Muscle-Up Practice**

Metcon

​5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders

*14 Alt. Pistols Optional

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up