Friday

Strength Development:

 Bar Muscle-Ups 

·  Low bar and rollers

·  Transitions

·  Kipping

·  Jumping Bar Muscle-ups

·  Banded Bar Muscle-ups

WOD

5 Rounds For Time:

24 minute CAP

·    3 Bar Muscle-ups or 6 Chest-to-Bars

·    12 Kettlebell Swings (RX 24/16 kg)

·    18 Wall-balls (RX 9/6 kg)

·    400 meter run