Monday

Skill Development

Bar Muscle-ups:

·    Transitions – rollers and low bar

·    Handstand Push-up progression

WOD

15 Rounds For Time:

30 Minute CAP

·    2 Bar Muscle-ups OR 4 Chest-to-Bar Pull-ups

·    3 Handstand Push-ups

·    4 Box Jumps (RX 24”/20”)

·    5 Sit-ups or GHD’s