Strength Development:

 Bar Muscle-Ups 

 

10 – 15 minutes

 

·   Low bar and rollers

·   Transitions

·   Kipping

·   Jumping Bar Muscle-ups

·   Banded Bar Muscle-ups

 

 

WOD

 

23 Minute CAP

 

10 rounds for time:

 

·   3 Bar Muscle-ups or jumping BM’s/transitions

·   3 Devil’s Press (RX 22.5/15 kg)

·   3 Box-Jumps (RX 24”/20”)