Warm up then Wod today. We will be getting time to practice bar muscle ups progressions and pull up progressions.
20 Band Pull Aparts
20/15 Calorie Row
20 PVC Pass Throughs
20/15 Calorie Row
20 PVC Overhead Squats
20/15 Calorie Row
10 DB Front Squats
10 DB Push Press
10 Gymnastic Kips

This next piece can be a warm up for those with bar muscle ups and for others will allow time to work on some muscle up progressions or pull up progressions. We are all at different levels, no pull ups? no problem, work on the kip

BMU Skill DayEMOM 9 Minutes
Min 1-3:
3 BMU Kips, performed as singles
Min 4-6:
2 BMU Kip + Knees to Bar
Min 7-9
1-3 Perfect Bar Muscle Ups

If you are working on pull ups we are going to practice just kipping, a reasonable amount of kip swings every minute on the minute

Wod
Misfits 21.7
For Time
21 DB Thrusters
12 Bar Muscle Ups
15 DB Thrusters
9 Bar Muscle Ups
9 DB Thrusters
6 Bar Muscle Ups
12 Minute Cap DBs: 50s/35s

Sub for bar muscle ups is burpee jumping pull ups.
This should be a little “Fran” like. Dbs and muscle ups (or scale for that) will slow you down but keep that intensity.