Fitness

Skill
Fitness and Performance Strict Muscle Up Practice:
Transition Drill
Bicep Openers
Dip Variations

Metcon
15 minutesof training: KB/SB Front Squats 4/2/1/1 5X5
Immediately after 3 Seperate Broad Jumps
LM Bentover Row
5 X 5ea

Metcon
EMOM 15 minutes
1: SB Carry (weight= you don't drop it)X 60M
2: (SA) Active Hang (W/leg Raises L or Tucking) :45s
3: AB or Rower for Max Calories :30s (Track Cals)

Performance

Metcon
EMOM 15 minutes:
1:Back Squats 4/2/1/1 3 reps Immediately after 2 High Box Jumps from seated 2:Parallete bars (L sit) hold X :30s
3:SA DB BO Rows X 5ea

Metcon
4 Rounds of:
Farmer Carries X 60M
Double Unders AMAP unbroken
Weighted Push Ups X 10/25Kg AMAP