Saturday Workout Of the Day

SKILL

Bar Muscle-Ups

Every 2mins x 5 (30sec of work)

L1 – Kipping
L2 – Kipping Hips to Bar
L3 – Jumping Bar Muscle-Ups
L4 – Banded Bar Muscle-Ups
L5 – Max Unassisted Bar Muscle-Ups

WOD

Every 4mins x 4
200m Run
9 Burpee Box Jumps (24/20)
12 Overhead Squats (95/65)