Monday March 22nd

200m run
20 Band Pull Aparts
15 Scap Pull Ups
10 Strict Pull Ups
200 m run
20 Air Squats

Then 3×10 OHS, starting with empty bar and progressing to workout weight

EMOM 9 Minutes *bar muscle up or pull up practice
*no pull ups, no problem, come in and we work on it
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

Wod *potentially all movements we will see in the open this week.
4 Rounds
8 OH Squats 135/95lbs
8 Toes to Bar
4 Bar Muscle Ups (sub 4 burpee pull ups/ring rows or 4 pull up 4 ring dips)
Rest 1:00 after each round
After then 4th round, perform
4 Rounds
3 Bar Muscle Ups
6 Toes to Bar
6 OH Squats 135/95lbs
Rest 1:00 after each round