1.Warm up

Scapular Pull up

Hollow Rock

 

2.Mobility

Shoulder

 

3. Skill

Bar Muscle up

 

For Time (17min cap)

30 DB Facing Burpee

25 Toes to Bar (A.Leg Raise B.Knee Raise C.Toe Touch)

20 Man Maker One Arm Alt (22.5/15)

15 Bar Muscle up (A.30C2B B.45Pull up C.60Band D.75Ring)