FRIDAY

Strength Development:

 Bar Skills 

·  Low bar and rollers

·  Transitions

·  Kipping

·  Jumping Bar Muscle-ups

·     Banded Bar Muscle-ups

WOD

10 Rounds For Time:

25 Minute CAP

·    3 Bar Muscle-ups OR 6 Push-ups OR 6 Inverted Bar Rows

·    5 Box Jumps (RX 30”/24”)

·    30 Double-unders

Or complete as a 25 minute AMRAP