Skill Work: Muscle-ups
EMOM 8 mins 1 ring muscle up and 1 bar muscle up, i.e both in the same minute.
Weightlifting: Back Squat
E2MOM 12 Mins 5-5-4-3-2-1. Today we will follow the rep scheme 5-5-4-3-2-1 on the back squats you will perform 5 on the first two sets and then 4,3,2,1.
Increase weight from round to round, you will record you heaviest single of the day.
WOD: (AMRAP for Time)
- 4 bar muscle-ups (substitute with 6 chest to bar PU)
- 12 alternating one-arm dumbbell snatches (6 each/50/35)
- 24 double unders (48 singles)
- 200m run
Cap 12 minutes.