Tuesday

Warm-up
Warm-up
8 Minutes
20 Single Unders
8 Ring Rows
8 Kip Swings
8 PVC Good Mornings
8 Up Downs

Skill
Metcon
Skill EMOM 12

1: Double Unders
2: Pull Ups/Muscle Ups
3: Plank
4: Rest

Work on kipping/butterfly pull ups if you can do 5+ strict ones. If you can’t do strict, work on negatives or banded.

Metcon
Metcon (Time)
5 Rounds for Time:
8 Bar Facing Burpees
8 Hang Power Cleans (95/63)[135/93]
8 Pull Ups [4 Muscle Ups]