WOD for Monday, July 13:

SKILL:

Bar Muscle Up Skill Progressions

Complete 4-5 sets of 2-3 reps of:

• Strict T2B

• Hip to bar or bar muscle up

• Forward roll to hang (only applies to BMU)

Then:

4 Round Alternating EMOM (12 minutes)

• Double unders

• Muscle up Progression

a) 6-10 knee raises (Tempo)

b) 2-5 jumping bar muscle ups

c) 2-5 bar muscle ups

• Supine Chinese Plank

MetCon:

4 - 2 min sets, 1 min rest between sets (11min)

AMRAP:

• 8 DB Devil Press (35/50)(25/40)

• 10 Pull ups

• 12 Wall Balls

(Begin each 2 min set where you left off.)

Vic doing a bar muscle up, to forward roll, to hang!