WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
SKILL:
20:00
- Muscle-up – advance skill
- those with – EOM10 x3-5 muscle-ups, last set max reps unbroken
- those without – OTM10 x3-5 pull-ups, last set max reps unbroken
MetCon:
2 rounds
- 3:00 WallBall #20/14
- 2:00 Toes to Rings
- 1:00 Ball Slam
- REST 3:00