Fitness

Metcon
A. EMOM 9 (3 Sets):

1. 10 - 30s Chin-over-Bar Hold
2. 10 - 30s Stationary Dip Bottom Hold
3. 8-10 Candle Stick Rolls

Metcon
B. EMOM 9 (3 Sets):

1. 20m Prowler Push
2. 20m/20m OA DB Carry L/R
3. :30s FLR

Metcon
C. 7:00 min AMRAP of:

Inverted Rows
Push-Ups
Box Jumps

Performance

Metcon
A. 20:00 min Skill Work: Kipping Muscle Up

If you did not master the MU yet, perform todays Fitness WOD.

Metcon
B. 7:00 min AMRAP of:

Burpee Muscle Ups