FRIDAY

Skill Development:

 Bar Skills 

·  Low bar and rollers

·  Transitions

·  Kipping

·  Jumping Bar Muscle-ups

·     Banded Bar Muscle-ups

WOD

24 Minute E3MOM

(8 Rounds)

·    1^st Min: 12 Kettle-bell Swings (RX 24/16 Kg)

·     2^nd Min: 4 Bar Muscle-ups OR 7 Chest-to-Bar Pull-ups

·    3^rd Min: 16 Jumping Lunges