Skill
EMOM x 6 MINUTES
Practice one of the below Pulling Options…
Option 1:
2 Hips to Bar + 1 Bar Muscle-Up
Or…
Option 2:
2 Dynamic Kip Swing + 1 Pull-Up
Or…
Option 3:
3 Simulated Kip Swing or 3 Jumping Pull-Ups
Workout
3 SETS
AMRAP x 6 MINUTES*
3 Bar Muscle-Ups
9 Hand Release Push-Ups
18 Slam Balls
-Rest 1:30 b/t Sets-
*Pick up where you left off.