CROSSFIT

Skill – Bar Muscle Up Progressions
Not for Time:
Accumulate 8 Bar Muscle Up / attempts

3 Rounds for Time:
5 Toes to Bar
5 Squat Snatch 105/75
5 Chest to Bar Pull Ups
5 Overhead Squats
5 Bar Muscle Ups

BARBELL

Pause clean and jerk complex

Back squat jerk complex

AT HOME WOD

3 Rounds for Time:

30 Pike Push Ups
30 Jumping Squats
30 Hollow Rocks

Leg Stamina :
3 Sets of Max Hold Wall Sits with 1 min Rest in Between