Primarily Indoors
Warm-up
2 Rounds
:40 Work| :10 Rest
1. SA Push Up with a press out
2. Slider plank knee tuck twist
3. Body Saw
4. Inverted V Up*
5. Slider arm circles
SA movements – switch sides in round 2
*Can scale to tuck ups
Pull Up Bar Warm Up
:30 Dead Hang
10 Scap Pull Ups
10 Kip Swings
5 Big Hip to Bar Swings*
5 Deep pull ups/ Chest to bars*
Skill
Bar Muscle-up
WOD
At 0:00
800m Run
30 Kettlebell Swings 2|1.5
30 Wall Balls 20|14
10 Bar Muscle-ups
At 12:00
600m Run
20 Kettlebell Swings
20 Wall Balls
8 Bar Muscle-ups
At 22:00
400m Run
10 Kettlebell Swings
10 Wall Balls
6 Bar Muscle-ups
Level 3- 5-4-3 Bar Muscle-ups
Level 2- 1.5|1, Chest to Bar Pull-ups
Level 1- 1|0.75, Pull-ups
ADV – 10 Bar Muup each round
Extra Work
Lynne with Strict Pull Ups
5 Sets
Max Bench Press @ bodyweight
Max Strict Pull Ups
-rest as needed between sets