16 Apr April 11, 2019 Posted under: Workouts SKILL: Bar Muscle Up (12 min) Skill group A: Has assisted Pullup/Ring Row for WOD A. Feet elevated row 5×5 B. Banded Strict CTB pull ups 5×3 C. 5 × 5 Kip attempts Skill group B: Has body weight pull ups/ Kipping pull ups in WOD A. Kipping Pull ups 5×5 B. Bar Kip to Hip 5×2 C. Bar Muscle up attempts 6×1 Skill group C: Has BMU in WOD A. Work on consecutive BMU x 2-3 *Rest as needed between attempts WOD: 15 minute AMRAP 15 x box jumps 7 x front squats 30 x double unders 7 x push press
