Thursday

 Bar Muscle-Ups 

·    Low bar shoulder rotations

·    Transitions

·    Kipping

·    Jumping Bar Muscle-ups

WOD

5 Rounds For Time:

24 Minute CAP

·    8 Alternating Dumb-bell Snatches (RX 22.5/15 kg)

·    8 Pull-ups

·    6 Dumb-bell Burpees (RX 2 @ 22.5/15 kg)

·    6 Chest-to-Bar Pull-ups

·    4 Devil’s Press (RX 22.5/15 kg)

·    4 Bar Muscle-ups or Jumping Bar Muscle-ups)