Skill: Bar Muscle Up / Kipping Pull Up
10 min EMOM
Beginner: 6-7 Kipping Pull Ups
Intermediate: 5-6 Pupik to Bar ("Hip Pop")
Advanced: 3-4 BMU
Conditioning:
16 min AMRAP
4 Dual DB Devil Press
8 Box Step Up Over
4 Man Maker
8 Box Jump Over
100m Run
Rest 00:30
Tabata Finisher:
- Alt. V-Ups
- Body Saw