Bring gloves, today we will practice kipping bar muscle ups
Warm-up:
2 Rounds:
15 Band Pull-aparts
10 Arch to Hollow Roll
10 Plate Lateral Fly’s
Skill: Bar Muscle Up
2 x 8 Arch to Hollow Kip
2 x 8 Knees to Elbow (Learn to take your body away from the bar)
2 x 3 Chest to bar Pull-ups
2 x 3 Over and behind the bar Pull-ups
2 x 5 Box Jumping Muscle-ups
4 x 1 C2B + Muscle-up/Muscle-Up
Metcon: Cap 10:00
For Time:
42-30-18
Double Unders
Push Ups