Mobility

  • Hang from Bar - Narrow Grip 4 X :30

Warm Up X2

  • 20 KB swing
  • 12 lunge w/twist
  • 10 Wall Squats (Face wall feet 6" away)
  • 10 Floor Kongs

Skill

10:00 muscle-ups- 1-3 muscle-ups or assisted muscle-ups @ the top of the minute @7-8RPE

Workout

4 rounds for time:
50 Double Unders (sub attempts)
15 DB Burpee + Clean + Thruster (15% BW ea. DB)

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