Warm-up (No Measure)
2 ROUNDS
8 Up-Downs
8 KB Deadlift
8 Scap Pull-Ups
Into…
2 ROUNDS
6 Burpees
6 Russian KB Swings
3 Strict Pull-Ups or 6 Ring Rows
Skill – Metcon (No Measure)
FOR QUALITY
2-3 SETS
2-4 Strict Chest to Bar Pull-Ups
2-4 Kipping Chest to Bar Pull-Ups
-Rest-
1-3 Kipping Hips to Bar
1-3 Bar Muscle Ups
(No Measure)
Workout – Metcon (Time)
10 ROUNDS FOR TIME
3 Bar Muscle-Ups
6 Burpees to Plate
9 Kettlebell Swings (53/35)|(35/26)
(Score is Time)
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