Friday 10/28

Warm Up

2 Rounds

:30 Dead Hang

6 Box Step Ups

10 Good Mornings

50-Foot Crab Walk

:10 Review BMU

2 Beat Swings

2 Beat Swings + Pull Up

2 Beat Swings + C2B

2 Beat Swing + Hips to Bar

2 Beat Swing + BMU

Remember your LAT activation. Actively push down on the bar in your hollow.

Maintain STRAIGHT legs in both the Arch and Hollow

:20 Skill

10 MIN CAP ON ALL OPTIONS

Option 1:

10-9-8-7-6-5-4-3-2-1

Unbroken Bar Muscle Ups

Option 2:

FOR TIME

5-4-4-3-3-3-3-2-2-1

Bar Muscle Ups (NOT unbroken)

Rest :30 after each set

Option 3:

Every :30 for 10 Minutes

1-2 BMU, Jumping BMU or BMU Kips

:40 WOD

AMRAP 10 Minutes

10 Burpee Box Jump Overs 24/20”

10 Deadlifts 255/155