Skill:
Bar Muscle Up Development (15-20 min):
4x 3-5 reps - Jumping Bar Muscle up Progression w/ box or kid’s bar
WOD:
On a 12 min Clock:
3 Rounds:
5 Burpee Box Jump Overs / Step-up and Overs @24/20”
45 Doubles / 90 Singles
REST 2 min then:
5 Burpee Box Jump Overs / Step-up and Overs
1 Bar Muscle ups / Jumping Bar MU / Bar MU variation
5 Burpee Box Jump Overs / Step-up and Overs
2 Bar Muscle ups / Bar MU variation
5 Burpee Box Jump Overs / Step-up and Overs
3 Bar Muscle ups / Bar MU variation and so on adding +1-rep until time expires...
NOTES: Score Time.